Comparing Nutrients in 7 ounces Broccoli Raab VS Tofu, extra firm, prepared with nigari

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Tofu, extra firm, prepared with nigari	43%	51%	6%

Macro Nutrients

	Broccoli Raab	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	5.68% 165kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	10.8% 10.4g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	5.7% 1.82g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	32.4% 0.52g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	28% 4.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	1.8% 2.34g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	1.94% 1.4g	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	0.47% 0.34g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	5.22% 2g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Vitamin A	29% 260μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	3% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	33.5% 1.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	12.7% 0.16mg	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	41% 165μg	4.47% 18μg	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	44.5% 40mg	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	21.4% 3.2mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Calcium	21.4% 214mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	44% 0.4mg	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	53% 4.25mg	50.6% 4.05mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	57.5% 1.32mg	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	20.7% 145mg	31.5% 220mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	47% 25.8μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Tofu, extra firm, prepared with nigari per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab versus 7 oz of Tofu, extra firm, prepared with nigari to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Tofu, extra firm, prepared with nigari:

• 7 ounces of Broccoli Raab have more Vitamin A, 3.4 times more Vitamin B1, 2.7 times more Vitamin B2, 5.1 times more Vitamin B3, 2.1 times more Vitamin B6, 9.2 times more Vitamin B9, more Vitamin C, 162 times more Vitamin E and 80 times more Vitamin K than Tofu, extra firm, prepared with nigari.
• While 7 oz of Tofu, extra firm, prepared with nigari contain 2.6 times more Vitamin B5 than Raw Broccoli Raab.
• 7 ounces of Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin E
• Both Raw Broccoli Raab as well as Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Tofu, extra firm, prepared with nigari:

• 7 ounces of Broccoli Raab have 1.5 times more Potassium and 8.3 times more Sodium than Tofu, extra firm, prepared with nigari.
• While 7 oz of Tofu, extra firm, prepared with nigari contain 2.6 times more Calcium, 4.8 times more Copper, 1.6 times more Magnesium, 1.7 times more Manganese, 1.5 times more Phosphorus, 13 times more Selenium and 1.4 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Tofu, extra firm, prepared with nigari contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 2.4 times more Carbohydrate and 2.7 times more Fiber than Tofu, extra firm, prepared with nigari.
• While 7 oz of Tofu, extra firm, prepared with nigari contain 3.8 times more Energy, 10.7 times more Fat, 11.1 times more Saturated Fat, 1.4 times more Omega 3, 82.3 times more Omega 6 and 3.1 times more Protein than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 7 ounces of Tofu, extra firm, prepared with nigari provide inadequate amounts of Carbohydrate