Comparing Nutrients in 7 ounces Tofu, dried-frozen (koyadofu), prepared with calcium sulfate VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	41%	53%	6%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	32% 933kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	62% 60.2g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	27.2% 8.7g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	251% 4g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	176% 30g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.7% 16.5g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	NA	4.02% 2.9g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	186% 104g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.7% 0.98mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.82mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	26.7% 0.35mg	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	45.6% 183μg	46.6% 187μg	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	1.54% 1.4mg	151% 136mg	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	NA	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	423% 4235mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	260% 2.34mg	7.94% 0.071mg	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	241% 19.3mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	85.5% 359mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	318% 7.32mg	22% 0.51mg	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	137% 958mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	1.17% 39.7mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	196% 108μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	88.4% 9.72mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu, dried-frozen (koyadofu), prepared with calcium sulfate VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate versus 7 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate vs Frozen Broccoli Spears:

• 7 ounces of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have 6.9 times more Vitamin B1, 2.8 times more Vitamin B2, 2.6 times more Vitamin B3, 1.7 times more Vitamin B5 and 1.6 times more Vitamin B6 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Vitamin A and 97.6 times more Vitamin C than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• Both Tofu, dried-frozen (koyadofu), prepared with calcium sulfate and Frozen Broccoli Spears provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have insufficient amounts of Vitamin A and Vitamin C
• Both Tofu, dried-frozen (koyadofu), prepared with calcium sulfate as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tofu, dried-frozen (koyadofu), prepared with calcium sulfate vs Frozen Broccoli Spears:

• 7 ounces of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have 52 times more Calcium, 32.8 times more Copper, 13.5 times more Iron, 11.3 times more Magnesium, 14.4 times more Manganese, 8.2 times more Phosphorus, 28.6 times more Selenium and 14.4 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 12.5 times more Potassium and 15.7 times more Water than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• 7 ounces of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have 16.2 times more Energy, 89.2 times more Fat, 84.4 times more Saturated Fat, 16.2 times more Omega 3, 408.2 times more Omega 6, 1.6 times more Carbohydrate and 17.1 times more Protein than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.5 times more Fiber than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6