Comparing Nutrients in 5 ounces Tofu Yogurt VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Tofu Yogurt	15%	17%	68%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Tofu Yogurt	Broccoli Raab	Recommended Dietary Allowance
Energy	4.6% 133kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	2.63% 2.55g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	7.5% 1.28g	0.24% 0.041g	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	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	2.42% 1.76g	0.74% 0.54g	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	0.33% 0.24g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	0.75% 0.28g	10% 3.83g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Tofu Yogurt	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	20.6% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.13% 0.34mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	18.6% 0.24mg	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	29.4% 118μg	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	32% 28.6mg	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	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Yogurt	Broccoli Raab	Recommended Dietary Allowance
Calcium	16.7% 167mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	6.6% 0.06mg	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	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	NA	24.3% 0.56mg	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	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	1.96% 66.6mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	33.5% 18.4μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	2.97% 110g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu Yogurt VS Broccoli Raab per 5 oz

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

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

• 5 oz of Raw Broccoli Raab contain 65.5 times more Vitamin A, 2.7 times more Vitamin B1, 6.5 times more Vitamin B2, 5.1 times more Vitamin B3, 8.6 times more Vitamin B6, 13.8 times more Vitamin B9, 8.1 times more Vitamin C, 5.2 times more Vitamin E and 64 times more Vitamin K than Tofu yogurt.
• 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 Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tofu Yogurt vs Broccoli Raab:

• 5 ounces of Tofu Yogurt have 1.8 times more Copper, 1.8 times more Magnesium and 13 times more Selenium than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 2 times more Iron, 1.9 times more Phosphorus, 4.2 times more Potassium and 2.5 times more Zinc than Tofu yogurt.
• Both Tofu Yogurt and Broccoli Raab contain similar levels of Calcium, Sodium and Water per five ounces.
• 5 ounces of Tofu Yogurt lack sufficient amounts of Potassium
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tofu Yogurt have 4.3 times more Energy, 31.1 times more Omega 6 and 5.6 times more Carbohydrate than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 1.6 times more Omega 3 and 13.5 times more Fiber than Tofu yogurt.
• Both Tofu Yogurt and Broccoli Raab offer comparable quantities of Protein per five ounces.
• 5 ounces of Tofu Yogurt provide inadequate amounts of Fiber
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6