Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Raw Regular Tofu Prepared with Calcium Sulfate

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	9.78% 9.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	4.3% 1.37g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	39.6% 0.63g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	27.8% 4.72g	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	2.85% 3.7g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	1.7% 1.23g	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	1.57% 0.6g	38g per day for Men 19-50 years
Protein	11% 6.15g	28.6% 16g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Raw Regular 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	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	2.4% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	2.7% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	7.17% 0.093mg	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	7.44% 29.8μg	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	0.22% 0.2mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	69.5% 695mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	42.6% 0.38mg	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	133% 10.6mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	52.2% 1.2mg	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	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	7.06% 240mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	32% 17.7μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	4.87% 180g	4.53% 168g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Raw Regular 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 Raw Regular 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 Raw Regular Tofu Prepared with Calcium Sulfate:

• 7 ounces of Cooked Chopped Frozen Broccoli have 1.6 times more Vitamin B2, 2.3 times more Vitamin B3, 4 times more Vitamin B5, 2.8 times more Vitamin B6, 3.7 times more Vitamin B9, 401 times more Vitamin C, 132 times more Vitamin E and 36.7 times more Vitamin K than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 7 oz of Raw Regular Tofu Prepared with Calcium Sulfate contain 1.5 times more Vitamin B1 than Boiled Chopped Frozen Broccoli.
• 7 ounces of Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin C and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Raw Regular 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 Raw Regular Tofu Prepared with Calcium Sulfate:

• 7 oz of Raw Regular Tofu Prepared with Calcium Sulfate contain 10.6 times more Calcium, 5.7 times more Copper, 8.8 times more Iron, 2.3 times more Magnesium, 2.7 times more Manganese, 2 times more Phosphorus, 12.7 times more Selenium and 2.9 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Raw Regular Tofu Prepared with Calcium Sulfate contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Broccoli have 2.9 times more Carbohydrate, 2.4 times more Sugars and 10 times more Fiber than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 7 oz of Raw Regular Tofu Prepared with Calcium Sulfate contain 2.7 times more Energy, 39.8 times more Fat, 38.4 times more Saturated Fat, 7.6 times more Omega 3, 183.1 times more Omega 6 and 2.6 times more Protein than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 7 ounces of Raw Regular Tofu Prepared with Calcium Sulfate provide inadequate amounts of Carbohydrate and Fiber