Comparing Nutrients in 100 calories Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)VS Broccoli

Weight per 100 calories

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

128g

Broccoli

294g

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 2.3 times more energy per 100g than Broccoli. It has average energy density when compared to other foods. Raw Broccoli having low energy density.

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

Macros Ratio

Protein Fat Carbs

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

42%

44%

14%

Broccoli

27%

65%

100 kcal ▼

Macro Nutrients

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

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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5.5%5.35g

Fat

1.12%1.1g

5.35 gvs1.1 g

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

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3.18%1g

Saturated Fat

1.05%0.34g

1 gvs0.34 g

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

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13.4%0.21g

Omega 3

11.6%0.19g

0.21 gvs0.19 g

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

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11%1.9g

Omega 6

0.85%0.14g

1.9 gvs0.14 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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2.8%3.65g

Carbohydrate

15%19.5g

3.65 gvs19.5 g

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

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1.06%0.77g

Sugars

6.9%5g

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

0.77 gvs5 g

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

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Fructose

2.76%2g

≤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]

NA gvs2 g

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

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Glucose

%1.44g

NA gvs1.44 g

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

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Sucrose

%0.29g

NA gvs0.29 g

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

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3.04%1.15g

Fiber

20%7.65g

1.15 gvs7.65 g

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

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20.7%11.6g

Protein

15%8.3g

11.6 gvs8.3 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

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

0%0μg

Vitamin A

10%91μg

RAE, retinol activity equivalents

0 μgvs91 μg

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

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6.4%0.077mg

Vitamin B1

17.4%0.21mg

Thiamine

0.077 mgvs0.21 mg

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

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6.2%0.081mg

Vitamin B2

26.5%0.34mg

Riboflavin

0.081 mgvs0.34 mg

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

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0.81%0.13mg

Vitamin B3

11.7%1.88mg

Niacin, nicotinic acid, niacinamide

0.13 mgvs1.88 mg

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

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2.82%0.14mg

Vitamin B5

33.7%1.7mg

Pantothenic acid

0.14 mgvs1.7 mg

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

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7%0.091mg

Vitamin B6

39.6%0.51mg

Pyridoxine

0.091 mgvs0.51 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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6.1%24.4μg

Vitamin B9

46.3%185μg

Folates and Folic Acid

24.4 μgvs185 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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0.28%0.26mg

Vitamin C

292%262mg

Ascorbic acid

0.26 mgvs262 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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0.085%0.013mg

Vitamin E

15.3%2.3mg

Tocopherols and Tocotrienols

0.013 mgvs2.3 mg

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

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2.56%3.08μg

Vitamin K

249%299μg

Phytomenadione or phylloquinone

3.08 μgvs299 μg

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

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Minerals

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

25.8%258mg

Calcium

14%138mg

258 mgvs138 mg

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

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30.3%0.27mg

Copper

16%0.14mg

0.27 mgvs0.14 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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26%2.06mg

Iron

27%2.15mg

2.06 mgvs2.15 mg

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

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11.3%47.4mg

Magnesium

14.7%61.8mg

47.4 mgvs61.8 mg

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

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35%0.8mg

Manganese

27%0.62mg

0.8 mgvs0.62 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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22%155mg

Phosphorus

27.7%194mg

155 mgvs194 mg

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

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5.6%190mg

Potassium

27.3%929mg

190 mgvs929 mg

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

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23%12.7μg

Selenium

13.4%7.35μg

12.7 μgvs7.35 μg

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

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1.03%15.4mg

Sodium

6.47%97mg

15.4 mgvs97 mg

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

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9.67%1.06mg

Zinc

11%1.2mg

1.06 mgvs1.2 mg

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

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2.87%106g

Water

7.1%263g

106 gvs263 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 Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Broccoli:

Raw Broccoli contains more Vitamin A, 2.7 times more Vitamin B1, 4.3 times more Vitamin B2, 14.5 times more Vitamin B3, 12 times more Vitamin B5, 5.7 times more Vitamin B6, 7.6 times more Vitamin B9, 1023.2 times more Vitamin C, 178.9 times more Vitamin E and 97.1 times more Vitamin K than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 1.9 times more Calcium, 1.9 times more Copper, 1.3 times more Manganese and 1.7 times more Selenium than Raw Broccoli.
While Raw Broccoli contains 1.3 times more Magnesium, 1.3 times more Phosphorus, 4.9 times more Potassium, 6.3 times more Sodium and 2.5 times more Water than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Raw Broccoli have similar amounts of Iron and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 4.9 times more Fat, 3 times more Saturated Fat, 13.1 times more Omega 6 and 1.4 times more Protein than Raw Broccoli.
While Raw Broccoli contains 5.3 times more Carbohydrate, 6.5 times more Sugars and 6.6 times more Fiber than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Raw Broccoli have similar amounts of Energy and Omega 3 per 100 kcal.
Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)VS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)BroccoliVS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)VS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 100 calories Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)VS Broccoli

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: