Comparing Nutrients in 100 grams Tofu, extra firm, prepared with nigari VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Tofu, extra firm, prepared with nigari	43%	51%	6%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Tofu, extra firm, prepared with nigari	Broccoli Raab	Recommended Dietary Allowance
Energy	2.86% 83kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	5.42% 5.26g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	2.87% 0.92g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0.91% 1.18g	2.2% 2.85g	130g per day for Men 19-50 years
Sugars	0.98% 0.71g	0.52% 0.38g	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	0.23% 0.17g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	2.63% 1g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	18% 10g	5.66% 3.17g	56g per day for Men 19-50 years

Vitamins

	Tofu, extra firm, prepared with nigari	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.6% 131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.5% 0.24mg	7.63% 1.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.84mg	6.44% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	13% 0.17mg	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	2.25% 9μg	20.8% 83μg	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	0% 0mg	22.4% 20mg	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	0.067% 0.01mg	11% 1.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	187% 224μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, extra firm, prepared with nigari	Broccoli Raab	Recommended Dietary Allowance
Calcium	28% 282mg	11% 108mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	4.67% 0.042mg	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	25.5% 2.04mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	8.33% 35mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	17% 0.4mg	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	16% 111mg	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	3.82% 130mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	9.73% 1.07mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	2.22% 82.3g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu, extra firm, prepared with nigari VS Broccoli Raab per 100 g

Compare the macro and micronutrient content in 100 g of Tofu, extra firm, prepared with nigari versus 100 g of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Tofu, extra firm, prepared with nigari vs Broccoli Raab:

• 100 grams of Tofu, extra firm, prepared with nigari have 2.6 times more Vitamin B5 than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain more Vitamin A, 3.4 times more Vitamin B1, 2.7 times more Vitamin B2, 5.1 times more Vitamin B3, 2.1 times more Vitamin B6, 9.2 times more Vitamin B9, more Vitamin C, 162 times more Vitamin E and 80 times more Vitamin K than Tofu, extra firm, prepared with nigari.
• 100 grams of Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin E
• Both Tofu, extra firm, prepared with nigari as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Tofu, extra firm, prepared with nigari vs Broccoli Raab:

• 100 grams of Tofu, extra firm, prepared with nigari have 2.6 times more Calcium, 4.8 times more Copper, 1.6 times more Magnesium, 1.7 times more Manganese, 1.5 times more Phosphorus, 13 times more Selenium and 1.4 times more Zinc than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain 1.5 times more Potassium and 8.3 times more Sodium than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Broccoli Raab contain similar levels of Iron and Water per 100 grams.
• 100 grams of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tofu, extra firm, prepared with nigari have 3.8 times more Energy, 10.7 times more Fat, 11.1 times more Saturated Fat, 1.4 times more Omega 3, 82.3 times more Omega 6 and 3.1 times more Protein than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain 2.4 times more Carbohydrate and 2.7 times more Fiber than Tofu, extra firm, prepared with nigari.
• 100 grams of Tofu, extra firm, prepared with nigari provide inadequate amounts of Carbohydrate
• 100 grams of Broccoli Raab provide inadequate amounts of Energy and Omega 6