Comparing Nutrients in 100 grams Boiled Broccoli VS Fried Tofu

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Fried Tofu	26%	62%	12%

Macro Nutrients

	Boiled Broccoli	Fried Tofu	Recommended Dietary Allowance
Energy	1.2% 35kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	21% 20g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	9.1% 2.9g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	84% 1.35g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	59% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.52% 7.18g	6.8% 8.86g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	3.75% 2.72g	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	1.02% 0.74g	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	% 0.49g	NA	g per day for Men 19-50 years
Sucrose	% 0.08g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	10.3% 3.9g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	33.6% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Fried Tofu	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	0.63% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	7.6% 0.099mg	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	27% 108μg	6.75% 27μg	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	72% 65mg	0% 0mg	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	9.67% 1.45mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	6.5% 7.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Fried Tofu	Recommended Dietary Allowance
Calcium	4% 40mg	37.2% 372mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	44.2% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	8.38% 0.67mg	61% 4.87mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	65% 1.5mg	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	9.57% 67mg	41% 287mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	52% 28.5μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	18% 2mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	1.37% 50.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Fried Tofu per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Broccoli versus 100 g of Fried Tofu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Fried Tofu:

• 100 grams of Boiled Broccoli have 77 times more Vitamin A, 2.5 times more Vitamin B2, 5.5 times more Vitamin B3, 4.4 times more Vitamin B5, 2 times more Vitamin B6, 4 times more Vitamin B9, more Vitamin C, 36.3 times more Vitamin E and 18.1 times more Vitamin K than Fried Tofu.
• While 100 g of Fried Tofu contain 2.7 times more Vitamin B1 than Boiled and Drained Broccoli.
• 100 grams of Fried Tofu have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin E
• Both Boiled and Drained Broccoli as well as Fried Tofu have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Broccoli vs Fried Tofu:

• 100 grams of Boiled Broccoli have 2 times more Potassium, 2.6 times more Sodium and 1.8 times more Water than Fried Tofu.
• While 100 g of Fried Tofu contain 9.3 times more Calcium, 6.5 times more Copper, 7.3 times more Iron, 2.9 times more Magnesium, 7.7 times more Manganese, 4.3 times more Phosphorus, 17.8 times more Selenium and 4.4 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 100 grams:

• 100 g of Fried Tofu contain 7.7 times more Energy, 49.2 times more Fat, 36.9 times more Saturated Fat, 11.3 times more Omega 3, 196.9 times more Omega 6, 2 times more Sugars and 7.9 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Fried Tofu offer comparable quantities of Carbohydrate and Fiber per 100 grams.
• 100 grams of Boiled Broccoli provide inadequate amounts of Energy and Omega 6