Comparing Nutrients in 100 calories Boiled BroccoliVS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

Weight per 100 calories

Boiled Broccoli

286g

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

164g

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 1.7 times more energy per unit of mass than Boiled and Drained Broccoli, which is low in comparison to other foods. Boiled Broccoli having low energy density.

Which food has more nutrients per 100 calories - Boiled Broccoli or Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)?

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

43%

50%

100 kcal ▼

Macro Nutrients

Boiled Broccolivs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.2%1.17g

Fat

6.24%6.05g

1.17 gvs6.05 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.71%0.23g

Saturated Fat

2.73%0.87g

0.23 gvs0.87 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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21.3%0.34g

Omega 3

25.2%0.4g

0.34 gvs0.4 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.86%0.15g

Omega 6

17.7%3g

0.15 gvs3 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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15.8%20.5g

Carbohydrate

1.5%1.93g

20.5 gvs1.93 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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5.48%3.97g

Sugars

1.6%1.15g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

3.97 gvs1.15 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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2.9%2.1g

Fructose

≤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]

2.1 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.4g

Glucose

1.4 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.23g

Sucrose

0.23 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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25%9.43g

Fiber

0.86%0.33g

9.43 gvs0.33 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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12%6.8g

Protein

21%11.8g

6.8 gvs11.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Broccolivs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

24.4%220μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

220 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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15%0.18mg

Vitamin B1

6.42%0.077mg

Thiamine

0.18 mgvs0.077 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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27%0.35mg

Vitamin B2

4.67%0.061mg

Riboflavin

0.35 mgvs0.061 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.88%1.58mg

Vitamin B3

5.5%0.88mg

Niacin, nicotinic acid, niacinamide

1.58 mgvs0.88 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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35%1.76mg

Vitamin B5

1.67%0.084mg

Pantothenic acid

1.76 mgvs0.084 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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44%0.57mg

Vitamin B6

6.56%0.085mg

Pyridoxine

0.57 mgvs0.085 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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77%309μg

Vitamin B9

18%72μg

Folates and Folic Acid

309 μgvs72 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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206%185mg

Vitamin C

0.36%0.33mg

Ascorbic acid

185 mgvs0.33 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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27.6%4.14mg

Vitamin E

0.11%0.016mg

Tocopherols and Tocotrienols

4.14 mgvs0.016 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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336%403μg

Vitamin K

2.73%3.28μg

Phytomenadione or phylloquinone

403 μgvs3.28 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Broccolivs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

11.4%114mg

Calcium

18%182mg

114 mgvs182 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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19.4%0.17mg

Copper

28.6%0.26mg

0.17 mgvs0.26 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.29%11.4μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

11.4 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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24%1.9mg

Iron

22.7%1.8mg

1.9 mgvs1.8 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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14.3%60mg

Magnesium

10.5%44.3mg

60 mgvs44.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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24%0.55mg

Manganese

27.7%0.64mg

0.55 mgvs0.64 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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27.3%191mg

Phosphorus

21.5%151mg

191 mgvs151 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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24.6%837mg

Potassium

5.8%197mg

837 mgvs197 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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8.3%4.57μg

Selenium

26.5%14.6μg

4.57 μgvs14.6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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7.8%117mg

Sodium

0.87%13mg

117 mgvs13 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11.7%1.3mg

Zinc

9.54%1.05mg

1.3 mgvs1.05 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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6.9%255g

Water

3.87%143g

255 gvs143 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Boiled Broccoli vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

Boiled and Drained Broccoli has more Vitamin A, 2.3 times more Vitamin B1, 5.8 times more Vitamin B2, 1.8 times more Vitamin B3, 21.1 times more Vitamin B5, 6.7 times more Vitamin B6, 4.3 times more Vitamin B9, 565.6 times more Vitamin C, 252.7 times more Vitamin E and 123 times more Vitamin K than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
Both Boiled and Drained Broccoli as well as Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Broccoli vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

Boiled and Drained Broccoli has 1.4 times more Magnesium, 1.3 times more Phosphorus, 4.3 times more Potassium, 8.9 times more Sodium, 1.2 times more Zinc and 1.8 times more Water than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
While Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 1.6 times more Calcium, 1.5 times more Copper and 3.2 times more Selenium than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Iron and Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Broccoli has 10.6 times more Carbohydrate, 3.5 times more Sugars and 28.8 times more Fiber than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
While Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 5.2 times more Fat, 3.9 times more Saturated Fat, 20.6 times more Omega 6 and 1.7 times more Protein than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Energy and Omega 3 per 100 kcal.
Both Boiled and Drained Broccoli as well as Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliTofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS Frozen Chopped BroccoliBoiled BroccoliVS KoyadofuTofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS Koyadofu

Compare Foods

Comparing Nutrients in 100 calories Boiled BroccoliVS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Broccoli or Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: