Comparing Nutrients in 7 ounces Broccoli VS Tofu Yogurt

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Tofu Yogurt	15%	17%	68%

Macro Nutrients

	Broccoli	Tofu Yogurt	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	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	10% 13g	24.4% 31.7g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	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	1.04% 0.4g	38g per day for Men 19-50 years
Protein	10% 5.6g	12.4% 6.95g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	2.98% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Tofu Yogurt	Recommended Dietary Allowance
Calcium	9.33% 93mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	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	18% 1.45mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	18.7% 131mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	2.74% 93mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	47% 25.8μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	4.63% 69.5mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.16% 154g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 15.5 times more Vitamin A, 5.9 times more Vitamin B2, 2.7 times more Vitamin B3, 8.8 times more Vitamin B6, 10.5 times more Vitamin B9, 35.7 times more Vitamin C, 2.5 times more Vitamin E and 29 times more Vitamin K than Tofu yogurt.
• Both Raw Broccoli and Tofu yogurt have similar amounts of Vitamin B1 per 7 oz.
• Both Raw Broccoli as well as Tofu yogurt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Tofu Yogurt:

• Raw Broccoli has 1.7 times more Phosphorus, 6.7 times more Potassium and 1.3 times more Zinc than Tofu yogurt.
• While Tofu yogurt contains 2.5 times more Calcium, 1.5 times more Copper, 1.5 times more Iron, 1.9 times more Magnesium and 5.2 times more Selenium than Raw Broccoli.
• Both Raw Broccoli and Tofu yogurt have similar amounts of Sodium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has 1.4 times more Sugars and 13 times more Fiber than Tofu yogurt.
• While Tofu yogurt contains 2.8 times more Energy, 4.9 times more Fat, 1.8 times more Omega 3, 18.4 times more Omega 6 and 2.4 times more Carbohydrate than Raw Broccoli.
• Both Raw Broccoli and Tofu yogurt have similar amounts of Protein per 7 oz.
• Both Raw Broccoli as well as Tofu yogurt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.