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

Macros Ratio

	Protein	Fat	Carbs
Raw Firm Tofu Prepared with Calcium Sulfate	44%	49%	7%
Broccoli	27%	8%	65%

Macro Nutrients

	Raw Firm Tofu Prepared with Calcium Sulfate	Broccoli	Recommended Dietary Allowance
Energy	9.85% 286kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.3g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	7.82% 2.5g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	72% 1.15g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	50.7% 8.6g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.24% 5.5g	10% 13g	130g per day for Men 19-50 years
Sugars	NA	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	12% 4.56g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	61% 34.3g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Raw Firm Tofu Prepared with Calcium Sulfate	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.73% 0.76mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.28% 0.26mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	14.4% 57.5μg	31.3% 125μg	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	0.44% 0.4mg	197% 177mg	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	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Firm Tofu Prepared with Calcium Sulfate	Broccoli	Recommended Dietary Allowance
Calcium	136% 1355mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	11% 0.097mg	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	66% 5.28mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	102% 2.34mg	18% 0.42mg	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	54% 377mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	62.8% 34.5μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	3.75% 139g	4.8% 177g	3700g per day for Men 19-50 years

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

• Raw Firm Tofu Prepared with Calcium Sulfate has 2.2 times more Vitamin B1 than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Vitamin B3, 4.3 times more Vitamin B5, 1.9 times more Vitamin B6, 2.2 times more Vitamin B9 and 446 times more Vitamin C than Raw Firm Tofu Prepared with Calcium Sulfate.
• Both Raw Firm Tofu Prepared with Calcium Sulfate and Raw Broccoli have similar amounts of Vitamin B2 per 7 oz.
• Both Raw Firm Tofu Prepared with Calcium Sulfate as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Firm Tofu Prepared with Calcium Sulfate has 14.5 times more Calcium, 7.7 times more Copper, 3.6 times more Iron, 2.8 times more Magnesium, 5.6 times more Manganese, 2.9 times more Phosphorus, 7 times more Selenium and 3.8 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Potassium, 2.4 times more Sodium and 1.3 times more Water than Raw Firm Tofu Prepared with Calcium Sulfate.

Comparison of macro-nutrients per 7 ounces:

• Raw Firm Tofu Prepared with Calcium Sulfate has 4.2 times more Energy, 23.6 times more Fat, 11.1 times more Saturated Fat, 9.2 times more Omega 3, 88.6 times more Omega 6 and 6.1 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2.4 times more Carbohydrate than Raw Firm Tofu Prepared with Calcium Sulfate.
• Both Raw Firm Tofu Prepared with Calcium Sulfate and Raw Broccoli have similar amounts of Fiber per 7 oz.
• Both Raw Firm Tofu Prepared with Calcium Sulfate as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.