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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%

Macro Nutrients

	Frozen Chopped Broccoli	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	9.78% 9.5g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	4.3% 1.37g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	39.6% 0.63g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	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	7.3% 9.5g	2.85% 3.7g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	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	9.96% 5.58g	28.6% 16g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	2.4% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	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	33.2% 133μg	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	124% 112mg	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	16% 2.42mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	11% 111mg	69.5% 695mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	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	20% 1.6mg	133% 10.6mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	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% 99mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	7.06% 240mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	32% 17.7μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.53% 168g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Raw Regular Tofu Prepared with Calcium Sulfate per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped 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 Frozen Chopped Broccoli vs Raw Regular Tofu Prepared with Calcium Sulfate:

• 7 ounces of Frozen Chopped Broccoli have 1.8 times more Vitamin B2, 2.4 times more Vitamin B3, 4.1 times more Vitamin B5, 2.8 times more Vitamin B6, 4.5 times more Vitamin B9, 564 times more Vitamin C, 122 times more Vitamin E and 33.8 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 Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin C and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared 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 Frozen Chopped Broccoli vs Raw Regular Tofu Prepared with Calcium Sulfate:

• 7 ounces of Frozen Chopped Broccoli have 1.8 times more Potassium than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 7 oz of Raw Regular Tofu Prepared with Calcium Sulfate contain 6.3 times more Calcium, 5.1 times more Copper, 6.6 times more Iron, 1.7 times more Magnesium, 2.1 times more Manganese, 1.9 times more Phosphorus, 3.2 times more Selenium and 1.7 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Raw Regular Tofu Prepared with Calcium Sulfate contain similar levels of Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 2.6 times more Carbohydrate 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 2.9 times more Energy, 16.5 times more Fat, 15.7 times more Saturated Fat, 3 times more Omega 3, 76.8 times more Omega 6 and 2.9 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped 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