Comparing Nutrients in 100 grams Broccoli Raab VS Tofu Yogurt

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Tofu Yogurt	15%	17%	68%

Macro Nutrients

	Broccoli Raab	Tofu Yogurt	Recommended Dietary Allowance
Energy	0.76% 22kcal	3.24% 94kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	7.25% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	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	2.2% 2.85g	12.3% 16g	130g per day for Men 19-50 years
Sugars	0.52% 0.38g	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	0.23% 0.17g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	0.53% 0.2g	38g per day for Men 19-50 years
Protein	5.66% 3.17g	6.25% 3.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.63% 1.22mg	1.5% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.44% 0.32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	20.8% 83μg	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	22.4% 20mg	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	11% 1.62mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	187% 224μg	2.9% 3.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Tofu Yogurt	Recommended Dietary Allowance
Calcium	11% 108mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	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	26.8% 2.14mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	17% 0.4mg	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	10.4% 73mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	1.4% 47mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	2.33% 35mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.1% 77.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Tofu Yogurt per 100 g

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

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

• 100 grams of Broccoli Raab have 65.5 times more Vitamin A, 2.7 times more Vitamin B1, 6.5 times more Vitamin B2, 5.1 times more Vitamin B3, 8.6 times more Vitamin B6, 13.8 times more Vitamin B9, 8.1 times more Vitamin C, 5.2 times more Vitamin E and 64 times more Vitamin K than Tofu Yogurt.
• 100 grams of Tofu Yogurt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Raw Broccoli Raab as well as Tofu yogurt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Broccoli Raab vs Tofu Yogurt:

• 100 grams of Broccoli Raab have 2 times more Iron, 1.9 times more Phosphorus, 4.2 times more Potassium and 2.5 times more Zinc than Tofu Yogurt.
• While 100 g of Tofu yogurt contain 1.8 times more Copper, 1.8 times more Magnesium and 13 times more Selenium than Raw Broccoli Raab.
• Both Broccoli Raab and Tofu Yogurt contain similar levels of Calcium, Sodium and Water per 100 grams.
• 100 grams of Broccoli Raab lack sufficient amounts of Selenium
• 100 grams of Tofu Yogurt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Broccoli Raab have 1.6 times more Omega 3 and 13.5 times more Fiber than Tofu Yogurt.
• While 100 g of Tofu yogurt contain 4.3 times more Energy, 31.1 times more Omega 6 and 5.6 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Tofu Yogurt offer comparable quantities of Protein per 100 grams.
• 100 grams of Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 100 grams of Tofu Yogurt provide inadequate amounts of Fiber