Compare Foods

Sign in
Menu
Vegan Nutrition Tracker Compare Foods Research Nutrients Support Forum Vegan Foods DB Help
Select from foods

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

Weight per 100 calories

Broccoli
294g
Vitasoy USA Azumaya, Extra Firm Tofu
114g

Vitasoy USA Azumaya, Extra Firm Tofu has 2.6 times more energy per unit of mass than Raw Broccoli, which is average in comparison to other foods. Broccoli having low energy density.

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

Macros Ratio

Protein Fat Carbs

Broccoli
27%
8%
65%
Vitasoy USA Azumaya, Extra Firm Tofu
46%
47%
7%
100 kcal ▼

Macro Nutrients

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 .

Find Vegetables rich in Energy
1.12%1.1g
Fat
5.4%5.23g
1.1 gvs5.23 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
1.05%0.34g
Saturated Fat
2.13%0.68g
0.34 gvs0.68 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
11.6%0.19g
Omega 3
NA
0.19 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3
0.85%0.14g
Omega 6
NA
0.14 gvsNA g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol
15%19.5g
Carbohydrate
1.34%1.74g
19.5 gvs1.74 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
6.9%5g
Sugars
0.78%0.57g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5 gvs0.57 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
2.76%2g
Fructose
NA
≤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 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose
%1.44g
Glucose
NA
1.44 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose
%0.29g
Sucrose
NA
0.29 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
20%7.65g
Fiber
2.7%1.02g
7.65 gvs1.02 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
15%8.3g
Protein
20.4%11.4g
8.3 gvs11.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Broccolivs Vitasoy USA Azumaya, Extra Firm Tofu
10%91μg
Vitamin A
NA
RAE, retinol activity equivalents
91 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
17.4%0.21mg
Vitamin B1
NA
Thiamine
0.21 mgvsNA mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1
26.5%0.34mg
Vitamin B2
NA
Riboflavin
0.34 mgvsNA mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
11.7%1.88mg
Vitamin B3
NA
Niacin, nicotinic acid, niacinamide
1.88 mgvsNA mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
33.7%1.7mg
Vitamin B5
NA
Pantothenic acid
1.7 mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
39.6%0.51mg
Vitamin B6
NA
Pyridoxine
0.51 mgvsNA mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
46.3%185μg
Vitamin B9
NA
Folates and Folic Acid
185 μgvsNA μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
NA
Cobalamin
0 μgvsNA μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
292%262mg
Vitamin C
NA
Ascorbic acid
262 mgvsNA mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C
0%0IU
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
0 IUvsNA IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
15.3%2.3mg
Vitamin E
NA
Tocopherols and Tocotrienols
2.3 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E
249%299μg
Vitamin K
NA
Phytomenadione or phylloquinone
299 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

Broccolivs Vitasoy USA Azumaya, Extra Firm Tofu
14%138mg
Calcium
20%200mg
138 mgvs200 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
16%0.14mg
Copper
NA
0.14 mgvsNA mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
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 .

Find Vegetables rich in Fluoride
27%2.15mg
Iron
24%1.93mg
2.15 mgvs1.93 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron
14.7%61.8mg
Magnesium
NA
61.8 mgvsNA mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
27%0.62mg
Manganese
NA
0.62 mgvsNA mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
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 .

Find Vegetables rich in Molybdenum
27.7%194mg
Phosphorus
NA
194 mgvsNA mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
27.3%929mg
Potassium
NA
929 mgvsNA mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
13.4%7.35μg
Selenium
NA
7.35 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
6.47%97mg
Sodium
1.97%29.5mg
97 mgvs29.5 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
11%1.2mg
Zinc
NA
1.2 mgvsNA mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
7.1%263g
Water
2.53%94g
263 gvs94 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water
Lets compare vitamin content per 100 calories of Broccoli vs Vitasoy USA Azumaya, Extra Firm Tofu:
Comparing minerals per 100 calories for Broccoli vs Vitasoy USA Azumaya, Extra Firm Tofu:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

BroccoliVS Boiled BroccoliVitasoy USA Azumaya, Extra Firm TofuVS Boiled BroccoliBroccoliVS Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Extra Firm TofuVS Vitasoy USA Azumaya, Firm Tofu
Vegan Forum Vegan News Vegan Recipes Vegan T-shirts
Vegan Nutrition Tracker Compare Vegan Foods Research Nutrients Help
About us Vegan Foods Terms of use Privacy Policy

Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

© Copyright 2024