Comparing Nutrients in 14 ounces Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS Broccoli

Macros Ratio

Protein Fat Carbs

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

43%

50%

Broccoli

27%

65%

14 oz ▼

Macro Nutrients

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

8.35%242kcal

Energy

4.65%135kcal

242 kcalvs135 kcal

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

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15%14.6g

Fat

1.5%1.47g

14.6 gvs1.47 g

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

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6.6%2.1g

Saturated Fat

1.4%0.45g

2.1 gvs0.45 g

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

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61%0.98g

Omega 3

15.6%0.25g

0.98 gvs0.25 g

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

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43%7.3g

Omega 6

1.14%0.19g

7.3 gvs0.19 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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3.6%4.7g

Carbohydrate

20.3%26.4g

4.7 gvs26.4 g

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

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3.83%2.78g

Sugars

9.3%6.75g

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

2.78 gvs6.75 g

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

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Fructose

3.72%2.7g

≤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 gvs2.7 g

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

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Glucose

%1.94g

NA gvs1.94 g

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

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Sucrose

%0.4g

NA gvs0.4 g

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

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2.1%0.79g

Fiber

27%10.3g

0.79 gvs10.3 g

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

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51%28.5g

Protein

20%11g

28.5 gvs11 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, soft, prepared with calcium sulfate and magnesium chloride (nigari)vs Broccoli

0%0μg

Vitamin A

13.7%123μg

RAE, retinol activity equivalents

0 μgvs123 μg

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

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15.5%0.19mg

Vitamin B1

23.5%0.28mg

Thiamine

0.19 mgvs0.28 mg

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

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11.3%0.15mg

Vitamin B2

35.7%0.46mg

Riboflavin

0.15 mgvs0.46 mg

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

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13.3%2.12mg

Vitamin B3

16%2.54mg

Niacin, nicotinic acid, niacinamide

2.12 mgvs2.54 mg

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

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4.05%0.2mg

Vitamin B5

45.5%2.27mg

Pantothenic acid

0.2 mgvs2.27 mg

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

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16%0.21mg

Vitamin B6

53.4%0.69mg

Pyridoxine

0.21 mgvs0.69 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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43.7%175μg

Vitamin B9

62.5%250μg

Folates and Folic Acid

175 μgvs250 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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0.88%0.79mg

Vitamin C

393%354mg

Ascorbic acid

0.79 mgvs354 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

0.26%0.04mg

Vitamin E

20.6%3.1mg

Tocopherols and Tocotrienols

0.04 mgvs3.1 mg

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

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6.6%7.94μg

Vitamin K

336%403μg

Phytomenadione or phylloquinone

7.94 μgvs403 μg

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

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Minerals

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

44%441mg

Calcium

18.7%187mg

441 mgvs187 mg

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

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69.2%0.62mg

Copper

21.6%0.19mg

0.62 mgvs0.19 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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55%4.4mg

Iron

36.2%2.9mg

4.4 mgvs2.9 mg

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

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25.5%107mg

Magnesium

20%83.3mg

107 mgvs83.3 mg

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

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67%1.54mg

Manganese

36.2%0.83mg

1.54 mgvs0.83 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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52%365mg

Phosphorus

37.4%262mg

365 mgvs262 mg

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

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14%476mg

Potassium

37%1254mg

476 mgvs1254 mg

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

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64.2%35.3μg

Selenium

18%9.92μg

35.3 μgvs9.92 μg

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

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2.1%31.8mg

Sodium

8.73%131mg

31.8 mgvs131 mg

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

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23%2.54mg

Zinc

14.8%1.63mg

2.54 mgvs1.63 mg

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

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9.36%346g

Water

9.58%354g

346 gvs354 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 Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Broccoli:

Raw Broccoli contains more Vitamin A, 1.5 times more Vitamin B1, 3.2 times more Vitamin B2, 11.2 times more Vitamin B5, 3.4 times more Vitamin B6, 1.4 times more Vitamin B9, 446 times more Vitamin C, 78 times more Vitamin E and 50.8 times more Vitamin K than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Raw Broccoli have similar amounts of Vitamin B3 per 14 oz.
Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 2.4 times more Calcium, 3.2 times more Copper, 1.5 times more Iron, 1.3 times more Magnesium, 1.9 times more Manganese, 1.4 times more Phosphorus, 3.6 times more Selenium and 1.6 times more Zinc than Raw Broccoli.
While Raw Broccoli contains 2.6 times more Potassium and 4.1 times more Sodium than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Raw Broccoli have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 1.8 times more Energy, 10 times more Fat, 4.7 times more Saturated Fat, 3.9 times more Omega 3, 37.4 times more Omega 6 and 2.5 times more Protein than Raw Broccoli.
While Raw Broccoli contains 5.6 times more Carbohydrate, 2.4 times more Sugars and 13 times more Fiber than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

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

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Comparing Nutrients in 14 ounces Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: