Comparing Nutrients in 100 grams Frozen Broccoli Spears VS Tofu Yogurt

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Tofu Yogurt	15%	17%	68%

Macro Nutrients

	Frozen Broccoli Spears	Tofu Yogurt	Recommended Dietary Allowance
Energy	1% 29kcal	3.24% 94kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	7.25% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	5.3% 0.9g	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	12.3% 16g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	1.7% 1.24g	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	0.53% 0.2g	38g per day for Men 19-50 years
Protein	5.46% 3.06g	6.25% 3.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	6.33% 57μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	1.5% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	1.54% 0.02mg	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	23.5% 94μg	1.5% 6μg	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	76% 68.3mg	2.78% 2.5mg	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% 1.35mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.5% 101μg	2.9% 3.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Tofu Yogurt	Recommended Dietary Allowance
Calcium	4.1% 41mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	8.33% 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	9% 0.72mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	NA	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	8.43% 59mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	1.4% 47mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	2.33% 35mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.1% 77.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Frozen Broccoli Spears vs Tofu Yogurt:

• Frozen Broccoli Spears have 28.5 times more Vitamin A, 5.7 times more Vitamin B2, 1.9 times more Vitamin B3, 8.8 times more Vitamin B6, 15.7 times more Vitamin B9, 27.3 times more Vitamin C, 4.4 times more Vitamin E and 29 times more Vitamin K than Tofu yogurt.
• Both Frozen Broccoli Spears and Tofu yogurt have similar amounts of Vitamin B1 per 100 g.
• Both Frozen Broccoli Spears as well as Tofu yogurt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Frozen Broccoli Spears vs Tofu Yogurt:

• Frozen Broccoli Spears have 1.6 times more Phosphorus and 5.3 times more Potassium than Tofu yogurt.
• While Tofu yogurt contains 2.9 times more Calcium, 2.1 times more Copper, 1.5 times more Iron, 2.5 times more Magnesium, 6.8 times more Selenium and 2.1 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Tofu yogurt have similar amounts of Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Frozen Broccoli Spears have 15 times more Fiber than Tofu yogurt.
• While Tofu yogurt contains 3.2 times more Energy, 5.3 times more Fat, 24.4 times more Omega 6 and 3 times more Carbohydrate than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Tofu yogurt have similar amounts of Omega 3, Sugars and Protein per 100 g.
• Both Frozen Broccoli Spears as well as Tofu yogurt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.