Comparing Nutrients in 100 calories Frozen Chopped BroccoliVS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Weight per 100 calories

Frozen Chopped Broccoli

385g

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

128g

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 3 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is average in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Frozen Chopped Broccoli

34%

58%

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

42%

44%

14%

100 kcal ▼

Macro Nutrients

Frozen Chopped Broccolivs Tofu, firm, 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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1.15%1.1g

Fat

5.5%5.35g

1.1 gvs5.35 g

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

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0.53%0.17g

Saturated Fat

3.18%1g

0.17 gvs1 g

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

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25.2%0.4g

Omega 3

13.4%0.21g

0.4 gvs0.21 g

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

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0.7%0.12g

Omega 6

11%1.9g

0.12 gvs1.9 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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14%18.4g

Carbohydrate

2.8%3.65g

18.4 gvs3.65 g

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

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7.16%5.2g

Sugars

1.06%0.77g

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

5.2 gvs0.77 g

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

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4.4%3.2g

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]

3.2 gvsNA g

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

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%2.9g

Glucose

2.9 gvsNA g

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

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Sucrose

NA gvsNA g

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

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30.4%11.5g

Fiber

3.04%1.15g

11.5 gvs1.15 g

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

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19.3%11g

Protein

20.7%11.6g

11 gvs11.6 g

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

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Vitamins

Frozen Chopped Broccolivs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

22.2%200μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

200 μgvs0 μg

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

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17%0.2mg

Vitamin B1

6.4%0.077mg

Thiamine

0.2 mgvs0.077 mg

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

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28.4%0.37mg

Vitamin B2

6.2%0.081mg

Riboflavin

0.37 mgvs0.081 mg

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

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11.3%1.8mg

Vitamin B3

0.81%0.13mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs0.13 mg

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

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21.5%1.07mg

Vitamin B5

2.82%0.14mg

Pantothenic acid

1.07 mgvs0.14 mg

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

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38.5%0.5mg

Vitamin B6

7%0.091mg

Pyridoxine

0.5 mgvs0.091 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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64.4%258μg

Vitamin B9

6.1%24.4μg

Folates and Folic Acid

258 μgvs24.4 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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241%217mg

Vitamin C

0.28%0.26mg

Ascorbic acid

217 mgvs0.26 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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31.3%4.7mg

Vitamin E

0.085%0.013mg

Tocopherols and Tocotrienols

4.7 mgvs0.013 mg

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

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260%312μg

Vitamin K

2.56%3.08μg

Phytomenadione or phylloquinone

312 μgvs3.08 μg

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

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Minerals

Frozen Chopped Broccolivs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

21.5%215mg

Calcium

25.8%258mg

215 mgvs258 mg

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

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16.2%0.15mg

Copper

30.3%0.27mg

0.15 mgvs0.27 mg

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

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Fluoride

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

NA μgvsNA μg

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

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39%3.1mg

Iron

26%2.06mg

3.1 mgvs2.06 mg

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

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16.5%69.2mg

Magnesium

11.3%47.4mg

69.2 mgvs47.4 mg

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

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49%1.13mg

Manganese

35%0.8mg

1.13 mgvs0.8 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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27.5%192mg

Phosphorus

22%155mg

192 mgvs155 mg

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

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24%815mg

Potassium

5.6%190mg

815 mgvs190 mg

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

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19.6%10.8μg

Selenium

23%12.7μg

10.8 μgvs12.7 μg

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

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6.15%92mg

Sodium

1.03%15.4mg

92 mgvs15.4 mg

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

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16.8%1.85mg

Zinc

9.67%1.06mg

1.85 mgvs1.06 mg

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

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9.5%352g

Water

2.87%106g

352 gvs106 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 Frozen Chopped Broccoli vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

Frozen Chopped Broccoli, Unprepared has more Vitamin A, 2.7 times more Vitamin B1, 4.6 times more Vitamin B2, 14 times more Vitamin B3, 7.6 times more Vitamin B5, 5.5 times more Vitamin B6, 10.6 times more Vitamin B9, 846 times more Vitamin C, 366 times more Vitamin E and 101.4 times more Vitamin K than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
Both Frozen Chopped Broccoli, Unprepared as well as Tofu, firm, 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 Frozen Chopped Broccoli vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

Frozen Chopped Broccoli, Unprepared has 1.5 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese, 1.2 times more Phosphorus, 4.3 times more Potassium, 6 times more Sodium, 1.7 times more Zinc and 3.3 times more Water than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
While Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 1.9 times more Copper than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Calcium and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Frozen Chopped Broccoli, Unprepared has 1.9 times more Omega 3, 5 times more Carbohydrate, 6.8 times more Sugars and 10 times more Fiber than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
While Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 4.8 times more Fat, 6 times more Saturated Fat and 15.8 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Energy and Protein per 100 kcal.
Both Frozen Chopped Broccoli, Unprepared as well as Tofu, firm, 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:

Frozen Chopped BroccoliVS Cooked Chopped Frozen BroccoliTofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)VS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)VS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

Compare Foods

Comparing Nutrients in 100 calories Frozen Chopped BroccoliVS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: