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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%

Macro Nutrients

	Broccoli	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	9.78% 9.5g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	4.3% 1.37g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	39.6% 0.63g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	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	10% 13g	2.85% 3.7g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	10% 5.6g	28.6% 16g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	2.4% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	2.7% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	9.33% 93mg	69.5% 695mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	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	18% 1.45mg	133% 10.6mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	18.7% 131mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	7.06% 240mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	32% 17.7μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.53% 168g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Broccoli vs Raw Regular Tofu Prepared with Calcium Sulfate:

• Raw Broccoli has 2.3 times more Vitamin B2, 3.3 times more Vitamin B3, 8.4 times more Vitamin B5, 3.7 times more Vitamin B6, 4.2 times more Vitamin B9, 892 times more Vitamin C, 78 times more Vitamin E and 42.3 times more Vitamin K than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Broccoli and Raw Regular Tofu Prepared with Calcium Sulfate have similar amounts of Vitamin B1 per 7 oz.
• Both Raw Broccoli as well as Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Raw Regular Tofu Prepared with Calcium Sulfate:

• Raw Broccoli has 2.6 times more Potassium and 4.7 times more Sodium than Raw Regular Tofu Prepared with Calcium Sulfate.
• While Raw Regular Tofu Prepared with Calcium Sulfate contains 7.4 times more Calcium, 3.9 times more Copper, 7.3 times more Iron, 1.4 times more Magnesium, 2.9 times more Manganese, 1.5 times more Phosphorus, 3.6 times more Selenium and 2 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Raw Regular Tofu Prepared with Calcium Sulfate have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has 3.6 times more Carbohydrate, 2.7 times more Sugars and 8.7 times more Fiber than Raw Regular Tofu Prepared with Calcium Sulfate.
• While Raw Regular Tofu Prepared with Calcium Sulfate contains 2.2 times more Energy, 12.9 times more Fat, 6.1 times more Saturated Fat, 5.1 times more Omega 3, 48.6 times more Omega 6 and 2.9 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.