Comparing Nutrients in 100 calories Boiled BroccoliVS Vitasoy USA Azumaya, Extra Firm Tofu

Weight per 100 calories

Boiled Broccoli

286g

Vitasoy USA Azumaya, Extra Firm Tofu

114g

Vitasoy USA Azumaya, Extra Firm Tofu has 2.5 times more energy per unit of mass than Boiled and Drained Broccoli, which is average in comparison to other foods. Boiled Broccoli having low energy density.

Which food has more nutrients per 100 calories - Boiled Broccoli or Vitasoy USA Azumaya, Extra Firm Tofu?

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Vitasoy USA Azumaya, Extra Firm Tofu

46%

47%

100 kcal ▼

Macro Nutrients

Boiled Broccolivs Vitasoy USA Azumaya, Extra Firm Tofu

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

5.4%5.23g

1.17 gvs5.23 g

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

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0.71%0.23g

Saturated Fat

2.13%0.68g

0.23 gvs0.68 g

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

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21.3%0.34g

Omega 3

0.34 gvsNA g

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

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0.86%0.15g

Omega 6

0.15 gvsNA 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

1.34%1.74g

20.5 gvs1.74 g

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

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5.48%3.97g

Sugars

0.78%0.57g

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

3.97 gvs0.57 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

2.7%1.02g

9.43 gvs1.02 g

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

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12%6.8g

Protein

20.4%11.4g

6.8 gvs11.4 g

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

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Vitamins

Boiled Broccolivs Vitasoy USA Azumaya, Extra Firm Tofu

24.4%220μg

Vitamin A

RAE, retinol activity equivalents

220 μgvsNA μg

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

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15%0.18mg

Vitamin B1

Thiamine

0.18 mgvsNA mg

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

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27%0.35mg

Vitamin B2

Riboflavin

0.35 mgvsNA mg

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

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9.88%1.58mg

Vitamin B3

Niacin, nicotinic acid, niacinamide

1.58 mgvsNA mg

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

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35%1.76mg

Vitamin B5

Pantothenic acid

1.76 mgvsNA mg

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

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44%0.57mg

Vitamin B6

Pyridoxine

0.57 mgvsNA 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

Folates and Folic Acid

309 μgvsNA μg

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

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

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

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206%185mg

Vitamin C

Ascorbic acid

185 mgvsNA mg

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

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

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27.6%4.14mg

Vitamin E

Tocopherols and Tocotrienols

4.14 mgvsNA mg

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

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336%403μg

Vitamin K

Phytomenadione or phylloquinone

403 μgvsNA μg

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

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Minerals

Boiled Broccolivs Vitasoy USA Azumaya, Extra Firm Tofu

11.4%114mg

Calcium

20%200mg

114 mgvs200 mg

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

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19.4%0.17mg

Copper

0.17 mgvsNA 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

24%1.93mg

1.9 mgvs1.93 mg

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

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14.3%60mg

Magnesium

60 mgvsNA mg

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

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24%0.55mg

Manganese

0.55 mgvsNA 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

191 mgvsNA mg

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

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24.6%837mg

Potassium

837 mgvsNA mg

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

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8.3%4.57μg

Selenium

4.57 μgvsNA μg

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

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7.8%117mg

Sodium

1.97%29.5mg

117 mgvs29.5 mg

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

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11.7%1.3mg

Zinc

1.3 mgvsNA mg

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

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6.9%255g

Water

2.53%94g

255 gvs94 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 Vitasoy USA Azumaya, Extra Firm Tofu:

Both Boiled and Drained Broccoli and Vitasoy USA Azumaya, Extra Firm Tofu have similar amounts of vitamins per 100 kcal

Comparing minerals per 100 calories for Boiled Broccoli vs Vitasoy USA Azumaya, Extra Firm Tofu:

Boiled and Drained Broccoli has 4 times more Sodium and 2.7 times more Water than Vitasoy USA Azumaya, Extra Firm Tofu.
While Vitasoy USA Azumaya, Extra Firm Tofu contains 1.8 times more Calcium than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Vitasoy USA Azumaya, Extra Firm Tofu have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Broccoli has 11.8 times more Carbohydrate, 7 times more Sugars and 9.2 times more Fiber than Vitasoy USA Azumaya, Extra Firm Tofu.
While Vitasoy USA Azumaya, Extra Firm Tofu contains 4.5 times more Fat, 3 times more Saturated Fat and 1.7 times more Protein than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Vitasoy USA Azumaya, Extra Firm Tofu have similar amounts of Energy per 100 kcal.
Both Boiled and Drained Broccoli as well as Vitasoy USA Azumaya, Extra Firm Tofu have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliVitasoy USA Azumaya, Extra Firm TofuVS Frozen Chopped BroccoliBoiled BroccoliVS Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Extra Firm TofuVS Vitasoy USA Azumaya, Firm Tofu

Compare Foods

Comparing Nutrients in 100 calories Boiled BroccoliVS Vitasoy USA Azumaya, Extra Firm Tofu

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Broccoli or Vitasoy USA Azumaya, Extra Firm Tofu?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: