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

Macros Ratio

	Protein	Fat	Carbs
Tofu, extra firm, prepared with nigari	43%	51%	6%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Tofu, extra firm, prepared with nigari	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	5.68% 165kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	10.8% 10.4g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.82g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	32.4% 0.52g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	28% 4.73g	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	1.8% 2.34g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	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	5.22% 2g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	35.4% 20g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Tofu, extra firm, prepared with nigari	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	7.94% 0.095mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3% 0.48mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.5% 1.67mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.16mg	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	4.47% 18μg	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	0% 0mg	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	0.13% 0.02mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, extra firm, prepared with nigari	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	56% 560mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	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	50.6% 4.05mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	57.5% 1.32mg	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	31.5% 220mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	47% 25.8μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.86% 180g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Tofu, extra firm, prepared with nigari 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, extra firm, prepared with nigari vs Frozen Broccoli Spears:

• 7 ounces of Tofu, extra firm, prepared with nigari have 3.5 times more Vitamin B5 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Vitamin A, 1.5 times more Vitamin B1, 2.4 times more Vitamin B2, 1.9 times more Vitamin B3, 2.1 times more Vitamin B6, 10.4 times more Vitamin B9, more Vitamin C, 135 times more Vitamin E and 36.2 times more Vitamin K than Tofu, extra firm, prepared with nigari.
• 7 ounces of Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin E
• Both Tofu, extra firm, prepared with nigari 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, extra firm, prepared with nigari vs Frozen Broccoli Spears:

• 7 ounces of Tofu, extra firm, prepared with nigari have 6.9 times more Calcium, 5.6 times more Copper, 2.8 times more Iron, 2.2 times more Magnesium, 2.6 times more Manganese, 1.9 times more Phosphorus, 6.8 times more Selenium and 3.1 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.9 times more Potassium than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Frozen Broccoli Spears contain similar levels of Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tofu, extra firm, prepared with nigari have 2.9 times more Energy, 15.5 times more Fat, 17.7 times more Saturated Fat, 2.1 times more Omega 3, 64.5 times more Omega 6 and 3.3 times more Protein than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 4.5 times more Carbohydrate, 2.1 times more Sugars and 3 times more Fiber than Tofu, extra firm, prepared with nigari.
• 7 ounces of Tofu, extra firm, prepared with nigari provide inadequate amounts of Carbohydrate
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6