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Comparing Nutrients in 100 grams BroccoliVSTofu Yogurt

Macros Ratio

ProteinsFatsCarbs


Broccoli
27%
8%
65%
Tofu Yogurt
15%
17%
68%
100 g ▼

Macro Nutrients

BroccolivsTofu Yogurt
1.17%
Energy
3.24%
34 kcalvs94 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
0.38%
Fat
1.86%
0.37 gvs1.8 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
5.04%
Protein
6.25%
2.82 gvs3.5 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
5.1%
Carbohydrate
12%
6.64 gvs16 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
2.34%
Sugars
1.7%
1.7 gvs1.24 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
6.84%
Fiber
0.53%
2.6 gvs0.2 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
0.34%
Saturated Fat
0.81%
0.11 gvs0.26 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
3.75%
Omega 3
7.5%
0.06 gvs0.12 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
0.29%
Omega 6
5.3%
0.05 gvs0.9 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
2.4%
Water
2.1%
89 gvs77.5 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

BroccolivsTofu Yogurt
3.44%
Vitamin A
0.22%
31 μgvs2 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
5.83%
Thiamine
5%
0.07 mgvs0.06 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
9.23%
Vitamin B2
1.54%
0.12 mgvs0.02 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
4%
Vitamin B3
1.5%
0.64 mgvs0.24 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
14%
Vitamin B6
1.54%
0.18 mgvs0.02 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
99%
Vitamin C
2.78%
89 mgvs2.5 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
5.2%
Vitamin E
2.07%
0.78 mgvs0.31 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
85%
Vitamin K
2.9%
102 μgvs3.5 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
15.8%
Folate
1.5%
63 μgvs6 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

BroccolivsTofu Yogurt
4.7%
Calcium
11.8%
47 mgvs118 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
5.56%
Copper
8.9%
0.05 mgvs0.08 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
9.13%
Iron
13%
0.73 mgvs1.06 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
5%
Magnesium
9.52%
21 mgvs40 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
9.13%
Manganese
NA
0.21 mgvsNA mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
9.43%
Phosphorus
5.43%
66 mgvs38 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
9.3%
Potassium
1.4%
316 mgvs47 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
4.55%
Selenium
23.6%
2.5 μgvs13 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
2.2%
Sodium
2.33%
33 mgvs35 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
3.73%
Zinc
2.8%
0.41 mgvs0.31 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Broccoli vs Tofu Yogurt:
Raw Broccoli has 15.5 times more Vitamin A, 6 times more Vitamin B2, 2.7 times more Vitamin B3, 9 times more Vitamin B6, 35.6 times more Vitamin C, 2.5 times more Vitamin E, 29.1 times more Vitamin K and 10.5 times more Folate than Tofu yogurt. Both Raw Broccoli and Tofu yogurt have similar amounts of Thiamine per 100 g.

Comparing minerals per 100 grams for Broccoli vs Tofu Yogurt:
Raw Broccoli has 1.7 times more Phosphorus, 6.7 times more Potassium and 1.3 times more Zinc than Tofu yogurt. While Tofu yogurt contains 2.5 times more Calcium, 1.6 times more Copper, 1.5 times more Iron, 1.9 times more Magnesium and 5.2 times more Selenium than Raw Broccoli. Both Raw Broccoli and Tofu yogurt have similar amounts of Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:
Raw Broccoli has 1.4 times more Sugars and 13 times more Fiber than Tofu yogurt. While Tofu yogurt contains 2.8 times more Energy, 4.9 times more Fat, 2.4 times more Carbohydrate, 2 times more Omega 3 and 18 times more Omega 6 than Raw Broccoli. Both Raw Broccoli and Tofu yogurt have similar amounts of Protein and Water per 100 g.




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