Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Tofu Yogurt

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Tofu Yogurt	15%	17%	68%

Macro Nutrients

	Frozen Chopped Broccoli	Tofu Yogurt	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	10.5% 1.8g	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	24.4% 31.7g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	3.4% 2.46g	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	1.04% 0.4g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	12.4% 6.95g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	2.98% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	3.05% 0.04mg	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	2.98% 12μg	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	5.5% 4.96mg	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	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Tofu Yogurt	Recommended Dietary Allowance
Calcium	11% 111mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	16.5% 0.15mg	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	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	NA	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	2.74% 93mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	47% 25.8μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	4.63% 69.5mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.16% 154g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Tofu Yogurt:

• Frozen Chopped Broccoli, Unprepared has 26 times more Vitamin A, 4.8 times more Vitamin B2, 2 times more Vitamin B3, 6.5 times more Vitamin B6, 11.2 times more Vitamin B9, 22.6 times more Vitamin C, 3.9 times more Vitamin E and 23.2 times more Vitamin K than Tofu yogurt.
• Both Frozen Chopped Broccoli, Unprepared and Tofu yogurt have similar amounts of Vitamin B1 per 7 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Tofu yogurt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Tofu Yogurt:

• Frozen Chopped Broccoli, Unprepared has 1.3 times more Phosphorus, 4.5 times more Potassium and 1.5 times more Zinc than Tofu yogurt.
• While Tofu yogurt contains 2.1 times more Calcium, 2 times more Copper, 1.3 times more Iron, 2.2 times more Magnesium, 4.6 times more Selenium and 1.5 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Tofu yogurt have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Chopped Broccoli, Unprepared has 15 times more Fiber than Tofu yogurt.
• While Tofu yogurt contains 3.6 times more Energy, 6.2 times more Fat, 29.1 times more Omega 6 and 3.3 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Tofu yogurt have similar amounts of Omega 3, Sugars and Protein per 7 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Tofu yogurt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.