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

Macros Ratio

	Protein	Fat	Carbs
Tofu, extra firm, prepared with nigari	43%	51%	6%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Tofu, extra firm, prepared with nigari	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	5.68% 165kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	10.8% 10.4g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.82g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	32.4% 0.52g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	28% 4.73g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.8% 2.34g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.22% 2g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	35.4% 20g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Tofu, extra firm, prepared with nigari	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3% 0.48mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.5% 1.67mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.16mg	20% 0.26mg	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	4.47% 18μg	33.2% 133μg	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	0% 0mg	124% 112mg	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	0.13% 0.02mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, extra firm, prepared with nigari	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	56% 560mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	8.38% 0.075mg	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	50.6% 4.05mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	57.5% 1.32mg	25.4% 0.58mg	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	31.5% 220mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	47% 25.8μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.9% 181g	3700g per day for Men 19-50 years

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

• Tofu, extra firm, prepared with nigari has 3 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 2 times more Vitamin B2, 2 times more Vitamin B3, 1.6 times more Vitamin B6, 7.4 times more Vitamin B9, more Vitamin C, 122 times more Vitamin E and 29 times more Vitamin K than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1 per 7 oz.
• Both Tofu, extra firm, prepared with nigari as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Tofu, extra firm, prepared with nigari has 5 times more Calcium, 5.3 times more Copper, 2.5 times more Iron, 1.9 times more Magnesium, 2.3 times more Manganese, 2.2 times more Phosphorus, 4.6 times more Selenium and 2.2 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.6 times more Potassium and 6 times more Sodium than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Frozen Chopped Broccoli, Unprepared have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Tofu, extra firm, prepared with nigari has 3.2 times more Energy, 18.1 times more Fat, 20.9 times more Saturated Fat, 2.5 times more Omega 3, 77 times more Omega 6 and 3.6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.1 times more Carbohydrate, 1.9 times more Sugars and 3 times more Fiber than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.