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

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

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

42%

44%

14%

14 oz ▼

Macro Nutrients

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

4.65%135kcal

Energy

10.7%310kcal

135 kcalvs310 kcal

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

Find Vegetables rich in Energy

1.5%1.47g

Fat

17%16.6g

1.47 gvs16.6 g

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

Find Vegetables rich in Fat

1.4%0.45g

Saturated Fat

9.84%3.15g

0.45 gvs3.15 g

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

Find Vegetables rich in Saturated Fat

15.6%0.25g

Omega 3

41.4%0.66g

0.25 gvs0.66 g

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

Find Vegetables rich in Omega 3

1.14%0.19g

Omega 6

34.3%5.83g

0.19 gvs5.83 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

20.3%26.4g

Carbohydrate

8.7%11.3g

26.4 gvs11.3 g

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

Find Vegetables rich in Carbohydrate

9.3%6.75g

Sugars

3.3%2.4g

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

6.75 gvs2.4 g

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

Find Vegetables rich in Sugars

3.72%2.7g

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]

2.7 gvsNA g

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

Find Vegetables rich in Fructose

%1.94g

Glucose

1.94 gvsNA g

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

Find Vegetables rich in Glucose

%0.4g

Sucrose

0.4 gvsNA g

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

Find Vegetables rich in Sucrose

27%10.3g

Fiber

9.4%3.57g

10.3 gvs3.57 g

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

Find Vegetables rich in Fiber

20%11g

Protein

64%36g

11 gvs36 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 Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

13.7%123μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

123 μgvs0 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

23.5%0.28mg

Vitamin B1

20%0.24mg

Thiamine

0.28 mgvs0.24 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

35.7%0.46mg

Vitamin B2

19.2%0.25mg

Riboflavin

0.46 mgvs0.25 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

16%2.54mg

Vitamin B3

2.5%0.4mg

Niacin, nicotinic acid, niacinamide

2.54 mgvs0.4 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

45.5%2.27mg

Vitamin B5

8.73%0.44mg

Pantothenic acid

2.27 mgvs0.44 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

53.4%0.69mg

Vitamin B6

21.7%0.28mg

Pyridoxine

0.69 mgvs0.28 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

62.5%250μg

Vitamin B9

19%75.4μg

Folates and Folic Acid

250 μgvs75.4 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables 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 Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

393%354mg

Vitamin C

0.88%0.79mg

Ascorbic acid

354 mgvs0.79 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

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 Vegetables rich in Vitamin D Buy Vegan Vitamin D

20.6%3.1mg

Vitamin E

0.26%0.04mg

Tocopherols and Tocotrienols

3.1 mgvs0.04 mg

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

Find Vegetables rich in Vitamin E

336%403μg

Vitamin K

7.94%9.53μg

Phytomenadione or phylloquinone

403 μgvs9.53 μg

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

Find Vegetables rich in Vitamin K

Minerals

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

18.7%187mg

Calcium

79.8%798mg

187 mgvs798 mg

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

Find Vegetables rich in Calcium

21.6%0.19mg

Copper

94%0.85mg

0.19 mgvs0.85 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

36.2%2.9mg

Iron

80%6.4mg

2.9 mgvs6.4 mg

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

Find Vegetables rich in Iron

20%83.3mg

Magnesium

35%147mg

83.3 mgvs147 mg

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

Find Vegetables rich in Magnesium

36.2%0.83mg

Manganese

108%2.5mg

0.83 mgvs2.5 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

37.4%262mg

Phosphorus

68.6%480mg

262 mgvs480 mg

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

Find Vegetables rich in Phosphorus

37%1254mg

Potassium

17.3%587mg

1254 mgvs587 mg

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

Find Vegetables rich in Potassium

18%9.92μg

Selenium

71.4%39.3μg

9.92 μgvs39.3 μg

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

Find Vegetables rich in Selenium

8.73%131mg

Sodium

3.18%47.6mg

131 mgvs47.6 mg

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

Find Vegetables rich in Sodium

14.8%1.63mg

Zinc

30%3.3mg

1.63 mgvs3.3 mg

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

Find Vegetables rich in Zinc

9.58%354g

Water

8.9%329g

354 gvs329 g

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

Find Vegetables rich in Water

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

Raw Broccoli has more Vitamin A, 1.9 times more Vitamin B2, 6.3 times more Vitamin B3, 5.2 times more Vitamin B5, 2.5 times more Vitamin B6, 3.3 times more Vitamin B9, 446 times more Vitamin C, 78 times more Vitamin E and 42.3 times more Vitamin K than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
Both Raw Broccoli and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Vitamin B1 per 14 oz.
Both Raw 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 Broccoli vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

Raw Broccoli has 2.1 times more Potassium and 2.8 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 4.3 times more Calcium, 4.3 times more Copper, 2.2 times more Iron, 1.8 times more Magnesium, 3 times more Manganese, 1.8 times more Phosphorus, 4 times more Selenium and 2 times more Zinc than Raw Broccoli.
Both Raw 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:

Raw Broccoli has 2.3 times more Carbohydrate, 2.8 times more Sugars and 2.9 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 2.3 times more Energy, 11.3 times more Fat, 7 times more Saturated Fat, 2.7 times more Omega 3, 30 times more Omega 6 and 3.2 times more Protein than Raw Broccoli.
Both Raw 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:

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: