Comparing Nutrients in 100 grams Cooked Chopped Frozen Broccoli VS Fried Tofu, prepared with calcium sulfate

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Fried Tofu, prepared with calcium sulfate	26%	62%	12%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Fried Tofu, prepared with calcium sulfate	Recommended Dietary Allowance
Energy	0.97% 28kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	21% 20g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	9.1% 2.9g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	84% 1.35g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	59% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	6.8% 8.86g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	NA	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	7.9% 3g	10.3% 3.9g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	33.6% 19g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Fried Tofu, prepared with calcium sulfate	Recommended Dietary Allowance
Vitamin A	5.67% 51μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.23% 0.081mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	0.63% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	14% 56μg	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	44.6% 40mg	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	8.8% 1.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.4% 88μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Fried Tofu, prepared with calcium sulfate	Recommended Dietary Allowance
Calcium	3.3% 33mg	96% 961mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	44.2% 0.4mg	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	7.63% 0.61mg	61% 4.87mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	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	7% 49mg	41% 287mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	52% 28.5μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	18% 2mg	11mg per day for Men 19-50 years
Water	2.45% 91g	1.37% 50.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Chopped Frozen Broccoli vs Fried Tofu, prepared with calcium sulfate:

• Boiled Chopped Frozen Broccoli has 1.6 times more Vitamin B2, 4.6 times more Vitamin B3, 2 times more Vitamin B5, 1.3 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin C than Fried Tofu, prepared with calcium sulfate.
• While Fried Tofu, prepared with calcium sulfate contains 3.1 times more Vitamin B1 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Fried Tofu, prepared with calcium sulfate have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Chopped Frozen Broccoli vs Fried Tofu, prepared with calcium sulfate:

• Boiled Chopped Frozen Broccoli has 1.8 times more Water than Fried Tofu, prepared with calcium sulfate.
• While Fried Tofu, prepared with calcium sulfate contains 29.1 times more Calcium, 11.7 times more Copper, 8 times more Iron, 7.3 times more Magnesium, 6.7 times more Manganese, 5.9 times more Phosphorus, 40.7 times more Selenium, 1.5 times more Sodium and 7.1 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Fried Tofu, prepared with calcium sulfate have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Fried Tofu, prepared with calcium sulfate contains 9.6 times more Energy, 168.2 times more Fat, 162.1 times more Saturated Fat, 32 times more Omega 3, 772.6 times more Omega 6, 1.7 times more Carbohydrate, 1.3 times more Fiber and 6.1 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Fried Tofu, prepared with calcium sulfate have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.