Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Fried Tofu, prepared with calcium sulfate

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Fried Tofu, prepared with calcium sulfate	26%	62%	12%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Fried Tofu, prepared with calcium sulfate	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	18.5% 536kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	41.3% 40g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	167% 2.67g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	117% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	NA	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	15.7% 5.95g	20.4% 7.74g	38g per day for Men 19-50 years
Protein	11% 6.15g	66.7% 37.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Fried Tofu, prepared with calcium sulfate	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	1.24% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	15% 0.2mg	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	27.8% 111μg	13.4% 53.6μg	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	88.4% 79.6mg	0% 0mg	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	17.5% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Fried Tofu, prepared with calcium sulfate	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	191% 1907mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	87.8% 0.79mg	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	15% 1.2mg	121% 9.66mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	129% 2.97mg	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	14% 97mg	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	8.52% 290mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	103% 56.6μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	4.87% 180g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Fried Tofu, prepared with calcium sulfate per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Fried Tofu, prepared with calcium sulfate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Fried Tofu, prepared with calcium sulfate:

• 7 ounces of Cooked Chopped Frozen Broccoli have 1.6 times more Vitamin B2, 4.6 times more Vitamin B3, 2 times more Vitamin B5, 1.3 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin C than Fried Tofu, prepared with calcium sulfate.
• While 7 oz of Fried Tofu, prepared with calcium sulfate contain 3.1 times more Vitamin B1 than Boiled Chopped Frozen Broccoli.
• 7 ounces of Fried Tofu, prepared with calcium sulfate have insufficient amounts of Vitamin B3 and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Fried Tofu, prepared with calcium sulfate have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Fried Tofu, prepared with calcium sulfate:

• 7 ounces of Cooked Chopped Frozen Broccoli have 1.8 times more Water than Fried Tofu, prepared with calcium sulfate.
• While 7 oz of Fried Tofu, prepared with calcium sulfate contain 29.1 times more Calcium, 11.7 times more Copper, 8 times more Iron, 7.3 times more Magnesium, 6.7 times more Manganese, 5.9 times more Phosphorus, 40.7 times more Selenium and 7.1 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Fried Tofu, prepared with calcium sulfate contain similar levels of Potassium per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Fried Tofu, prepared with calcium sulfate contain 9.6 times more Energy, 168.2 times more Fat, 162.1 times more Saturated Fat, 32 times more Omega 3, 772.6 times more Omega 6, 1.7 times more Carbohydrate, 1.3 times more Fiber and 6.1 times more Protein than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6