Comparing Nutrients in 5 ounces Tofu Yogurt VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Tofu Yogurt	15%	17%	68%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Tofu Yogurt	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	4.6% 133kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	2.63% 2.55g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	7.5% 1.28g	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.4% 22.6g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	2.42% 1.76g	2.87% 2.1g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0.75% 0.28g	11% 4.25g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Tofu Yogurt	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	8.98% 80.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.13% 0.34mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.13% 8.5μg	33.3% 133μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.94% 3.54mg	108% 97mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.93% 0.44mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Yogurt	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	16.7% 167mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	5.67% 0.051mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	18.8% 1.5mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	NA	15.8% 0.36mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.7% 54mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	1.96% 66.6mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	33.5% 18.4μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	2.97% 110g	3.47% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu Yogurt VS Frozen Broccoli Spears per 5 oz

Compare the macro and micronutrient content in 5 oz of Tofu Yogurt versus 5 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tofu Yogurt vs Frozen Broccoli Spears:

• 5 oz of Frozen Broccoli Spears contain 28.5 times more Vitamin A, 5.7 times more Vitamin B2, 1.9 times more Vitamin B3, 8.8 times more Vitamin B6, 15.7 times more Vitamin B9, 27.3 times more Vitamin C, 4.4 times more Vitamin E and 29 times more Vitamin K than Tofu yogurt.
• Both Tofu Yogurt and Frozen Broccoli Spears provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Tofu Yogurt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Tofu yogurt as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tofu Yogurt vs Frozen Broccoli Spears:

• 5 ounces of Tofu Yogurt have 2.9 times more Calcium, 2.1 times more Copper, 1.5 times more Iron, 2.5 times more Magnesium, 6.8 times more Selenium and 2.1 times more Sodium than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 1.6 times more Phosphorus and 5.3 times more Potassium than Tofu yogurt.
• Both Tofu Yogurt and Frozen Broccoli Spears contain similar levels of Zinc and Water per five ounces.
• 5 ounces of Tofu Yogurt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tofu Yogurt have 3.2 times more Energy, 24.4 times more Omega 6 and 3 times more Carbohydrate than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 15 times more Fiber than Tofu yogurt.
• Both Tofu Yogurt and Frozen Broccoli Spears offer comparable quantities of Omega 3 and Protein per five ounces.
• 5 ounces of Tofu Yogurt provide inadequate amounts of Fiber
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6