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

Weight per 100 calories

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
164g
Broccoli
294g

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 1.8 times more energy per 100g than Broccoli. It has low energy density when compared to other foods. Raw Broccoli having low energy density.

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

Macros Ratio

Protein Fat Carbs

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
43%
50%
7%
Broccoli
27%
8%
65%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
6.24%6.05g
Fat
1.12%1.1g
6.05 gvs1.1 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
2.73%0.87g
Saturated Fat
1.05%0.34g
0.87 gvs0.34 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
25.2%0.4g
Omega 3
11.6%0.19g
0.4 gvs0.19 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
17.7%3g
Omega 6
0.85%0.14g
3 gvs0.14 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes 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 Legumes rich in Cholesterol
1.5%1.93g
Carbohydrate
15%19.5g
1.93 gvs19.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
1.6%1.15g
Sugars
6.9%5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.15 gvs5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
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 .

Find Legumes rich in Fructose
NA
Glucose
%1.44g
NA gvs1.44 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
%0.29g
NA gvs0.29 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
0.86%0.33g
Fiber
20%7.65g
0.33 gvs7.65 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
21%11.8g
Protein
15%8.3g
11.8 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

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 .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
6.42%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 .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
4.67%0.061mg
Vitamin B2
26.5%0.34mg
Riboflavin
0.061 mgvs0.34 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
5.5%0.88mg
Vitamin B3
11.7%1.88mg
Niacin, nicotinic acid, niacinamide
0.88 mgvs1.88 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
1.67%0.084mg
Vitamin B5
33.7%1.7mg
Pantothenic acid
0.084 mgvs1.7 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
6.56%0.085mg
Vitamin B6
39.6%0.51mg
Pyridoxine
0.085 mgvs0.51 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes 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 Legumes rich in Vitamin B7
18%72μg
Vitamin B9
46.3%185μg
Folates and Folic Acid
72 μgvs185 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
0.36%0.33mg
Vitamin C
292%262mg
Ascorbic acid
0.33 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 .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
0.11%0.016mg
Vitamin E
15.3%2.3mg
Tocopherols and Tocotrienols
0.016 mgvs2.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
2.73%3.28μg
Vitamin K
249%299μg
Phytomenadione or phylloquinone
3.28 μgvs299 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

18%182mg
Calcium
14%138mg
182 mgvs138 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
28.6%0.26mg
Copper
16%0.14mg
0.26 mgvs0.14 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes 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 Legumes rich in Fluoride
22.7%1.8mg
Iron
27%2.15mg
1.8 mgvs2.15 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
10.5%44.3mg
Magnesium
14.7%61.8mg
44.3 mgvs61.8 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
27.7%0.64mg
Manganese
27%0.62mg
0.64 mgvs0.62 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes 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 Legumes rich in Molybdenum
21.5%151mg
Phosphorus
27.7%194mg
151 mgvs194 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
5.8%197mg
Potassium
27.3%929mg
197 mgvs929 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
26.5%14.6μg
Selenium
13.4%7.35μg
14.6 μgvs7.35 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
0.87%13mg
Sodium
6.47%97mg
13 mgvs97 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
9.54%1.05mg
Zinc
11%1.2mg
1.05 mgvs1.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
3.87%143g
Water
7.1%263g
143 gvs263 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 100 calories of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Broccoli:
Comparing minerals per 100 calories for Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Broccoli:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: