Comparing Nutrients in 100 grams Tofu Yogurt VS Frozen Broccoli Spears

Macros Ratio

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

Macro Nutrients

	Tofu Yogurt	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.24% 94kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	7.25% 0.12g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.3% 16g	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	1.7% 1.24g	2.03% 1.47g	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	0.53% 0.2g	7.9% 3g	38g per day for Men 19-50 years
Protein	6.25% 3.5g	5.46% 3.06g	56g per day for Men 19-50 years

Vitamins

	Tofu Yogurt	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	6.33% 57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	8.77% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.5% 0.24mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.84% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.54% 0.02mg	13.5% 0.18mg	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	1.5% 6μg	23.5% 94μg	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	2.78% 2.5mg	76% 68.3mg	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	2.07% 0.31mg	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.5μg	84.5% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Yogurt	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	11.8% 118mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	4% 0.036mg	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	13.3% 1.06mg	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	NA	11% 0.26mg	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	5.43% 38mg	8.43% 59mg	700mg per day for Men 19-50 years
Potassium	1.4% 47mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	3.45% 1.9μg	55μg per day for Men 19-50 years
Sodium	2.33% 35mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.1% 77.5g	2.45% 91g	3700g per day for Men 19-50 years

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

• Frozen Broccoli Spears contain 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 Tofu yogurt and Frozen Broccoli Spears have similar amounts of Vitamin B1 per 100 g.
• Both Tofu yogurt as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Tofu yogurt has 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.
• While Frozen Broccoli Spears contain 1.6 times more Phosphorus and 5.3 times more Potassium than Tofu yogurt.
• Both Tofu yogurt and Frozen Broccoli Spears have similar amounts of Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Tofu yogurt has 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.
• While Frozen Broccoli Spears contain 15 times more Fiber than Tofu yogurt.
• Both Tofu yogurt and Frozen Broccoli Spears have similar amounts of Omega 3, Sugars and Protein per 100 g.
• Both Tofu yogurt as well as Frozen Broccoli Spears have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.