Comparing Nutrients in 14 ounces Boiled BroccoliVS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

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

42%

44%

14%

14 oz ▼

Macro Nutrients

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

4.8%139kcal

Energy

10.7%310kcal

139 kcalvs310 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.68%1.63g

Fat

17%16.6g

1.63 gvs16.6 g

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

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0.98%0.31g

Saturated Fat

9.84%3.15g

0.31 gvs3.15 g

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

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29.5%0.47g

Omega 3

41.4%0.66g

0.47 gvs0.66 g

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

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1.2%0.2g

Omega 6

34.3%5.83g

0.2 gvs5.83 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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22%28.5g

Carbohydrate

8.7%11.3g

28.5 gvs11.3 g

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

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7.6%5.5g

Sugars

3.3%2.4g

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

5.5 gvs2.4 g

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

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4.05%2.94g

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]

2.94 gvsNA g

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

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%1.94g

Glucose

1.94 gvsNA g

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

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%0.32g

Sucrose

0.32 gvsNA g

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

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34.5%13g

Fiber

9.4%3.57g

13 gvs3.57 g

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

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17%9.45g

Protein

64%36g

9.45 gvs36 g

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

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Vitamins

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

34%306μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

306 μgvs0 μg

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

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21%0.25mg

Vitamin B1

20%0.24mg

Thiamine

0.25 mgvs0.24 mg

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

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37.6%0.49mg

Vitamin B2

19.2%0.25mg

Riboflavin

0.49 mgvs0.25 mg

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

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13.7%2.2mg

Vitamin B3

2.5%0.4mg

Niacin, nicotinic acid, niacinamide

2.2 mgvs0.4 mg

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

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49%2.44mg

Vitamin B5

8.73%0.44mg

Pantothenic acid

2.44 mgvs0.44 mg

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

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61%0.79mg

Vitamin B6

21.7%0.28mg

Pyridoxine

0.79 mgvs0.28 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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107%429μg

Vitamin B9

19%75.4μg

Folates and Folic Acid

429 μgvs75.4 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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286%258mg

Vitamin C

0.88%0.79mg

Ascorbic acid

258 mgvs0.79 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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38.4%5.75mg

Vitamin E

0.26%0.04mg

Tocopherols and Tocotrienols

5.75 mgvs0.04 mg

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

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467%560μg

Vitamin K

7.94%9.53μg

Phytomenadione or phylloquinone

560 μgvs9.53 μg

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

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Minerals

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

16%159mg

Calcium

79.8%798mg

159 mgvs798 mg

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

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27%0.24mg

Copper

94%0.85mg

0.24 mgvs0.85 mg

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

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0.4%16μg

Fluoride

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

16 μgvsNA μg

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

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33.2%2.66mg

Iron

80%6.4mg

2.66 mgvs6.4 mg

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

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20%83.3mg

Magnesium

35%147mg

83.3 mgvs147 mg

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

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33.5%0.77mg

Manganese

108%2.5mg

0.77 mgvs2.5 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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38%266mg

Phosphorus

68.6%480mg

266 mgvs480 mg

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

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34.2%1163mg

Potassium

17.3%587mg

1163 mgvs587 mg

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

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11.5%6.35μg

Selenium

71.4%39.3μg

6.35 μgvs39.3 μg

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

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11%163mg

Sodium

3.18%47.6mg

163 mgvs47.6 mg

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

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16.2%1.8mg

Zinc

30%3.3mg

1.8 mgvs3.3 mg

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

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9.57%354g

Water

8.9%329g

354 gvs329 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

Boiled and Drained Broccoli has more Vitamin A, 2 times more Vitamin B2, 5.5 times more Vitamin B3, 5.6 times more Vitamin B5, 2.8 times more Vitamin B6, 5.7 times more Vitamin B9, 324.5 times more Vitamin C, 145 times more Vitamin E and 58.8 times more Vitamin K than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
Both Boiled and Drained Broccoli and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Vitamin B1 per 14 oz.
Both Boiled and Drained Broccoli as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Broccoli vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

Boiled and Drained Broccoli has 2 times more Potassium and 3.4 times more Sodium than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
While Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 5 times more Calcium, 3.5 times more Copper, 2.4 times more Iron, 1.8 times more Magnesium, 3.2 times more Manganese, 1.8 times more Phosphorus, 6.2 times more Selenium and 1.8 times more Zinc than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Boiled and Drained Broccoli has 2.5 times more Carbohydrate, 2.3 times more Sugars and 3.7 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 2.2 times more Energy, 10.2 times more Fat, 10 times more Saturated Fat, 1.4 times more Omega 3, 28.8 times more Omega 6 and 3.8 times more Protein than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Boiled BroccoliVS Frozen Chopped BroccoliTofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)VS Frozen Chopped BroccoliBoiled 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 14 ounces Boiled BroccoliVS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: