Comparing Nutrients in 1 kilogram Frozen Chopped BroccoliVS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

Protein Fat Carbs

Frozen Chopped Broccoli

34%

58%

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

42%

44%

14%

1 kg ▼

Macro Nutrients

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

8.97%260kcal

Energy

27%780kcal

260 kcalvs780 kcal

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

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3%2.9g

Fat

43%41.7g

2.9 gvs41.7 g

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

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1.38%0.44g

Saturated Fat

24.8%7.93g

0.44 gvs7.93 g

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

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65.6%1.05g

Omega 3

104%1.67g

1.05 gvs1.67 g

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

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1.82%0.31g

Omega 6

86.4%14.7g

0.31 gvs14.7 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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36.8%47.8g

Carbohydrate

22%28.5g

47.8 gvs28.5 g

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

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18.6%13.5g

Sugars

8.28%6g

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

13.5 gvs6 g

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

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11.4%8.3g

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]

8.3 gvsNA g

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

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%7.5g

Glucose

7.5 gvsNA g

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

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Sucrose

NA gvsNA g

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

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79%30g

Fiber

23.7%9g

30 gvs9 g

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

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50%28g

Protein

161%90g

28 gvs90 g

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

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Vitamins

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

57.8%520μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

520 μgvs0 μg

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

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44%0.53mg

Vitamin B1

50%0.6mg

Thiamine

0.53 mgvs0.6 mg

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

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74%0.96mg

Vitamin B2

48.5%0.63mg

Riboflavin

0.96 mgvs0.63 mg

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

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29.4%4.7mg

Vitamin B3

6.3%1mg

Niacin, nicotinic acid, niacinamide

4.7 mgvs1 mg

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

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56%2.8mg

Vitamin B5

22%1.1mg

Pantothenic acid

2.8 mgvs1.1 mg

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

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100%1.3mg

Vitamin B6

54.6%0.71mg

Pyridoxine

1.3 mgvs0.71 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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168%670μg

Vitamin B9

47.5%190μg

Folates and Folic Acid

670 μgvs190 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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627%564mg

Vitamin C

2.22%2mg

Ascorbic acid

564 mgvs2 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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81.3%12mg

Vitamin E

0.67%0.1mg

Tocopherols and Tocotrienols

12 mgvs0.1 mg

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

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676%811μg

Vitamin K

20%24μg

Phytomenadione or phylloquinone

811 μgvs24 μg

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

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Minerals

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

56%560mg

Calcium

201%2010mg

560 mgvs2010 mg

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

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42.2%0.38mg

Copper

237%2.13mg

0.38 mgvs2.13 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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101%8.1mg

Iron

201%16mg

8.1 mgvs16 mg

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

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43%180mg

Magnesium

88%370mg

180 mgvs370 mg

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

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128%2.94mg

Manganese

272%6.25mg

2.94 mgvs6.25 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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71.4%500mg

Phosphorus

173%1210mg

500 mgvs1210 mg

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

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62.4%2120mg

Potassium

43.5%1480mg

2120 mgvs1480 mg

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

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51%28μg

Selenium

180%99μg

28 μgvs99 μg

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

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16%240mg

Sodium

8%120mg

240 mgvs120 mg

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

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43.6%4.8mg

Zinc

75.5%8.3mg

4.8 mgvs8.3 mg

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

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24.7%915g

Water

22.4%829g

915 gvs829 g

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

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Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

Frozen Chopped Broccoli, Unprepared has more Vitamin A, 1.5 times more Vitamin B2, 4.7 times more Vitamin B3, 2.5 times more Vitamin B5, 1.8 times more Vitamin B6, 3.5 times more Vitamin B9, 282 times more Vitamin C, 122 times more Vitamin E and 33.8 times more Vitamin K than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
Both Frozen Chopped Broccoli, Unprepared and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Vitamin B1 per 1 kg.
Both Frozen Chopped Broccoli, Unprepared as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

Frozen Chopped Broccoli, Unprepared has 1.4 times more Potassium and 2 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 3.6 times more Calcium, 5.6 times more Copper, 2 times more Iron, 2.1 times more Magnesium, 2.1 times more Manganese, 2.4 times more Phosphorus, 3.5 times more Selenium and 1.7 times more Zinc than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Frozen Chopped Broccoli, Unprepared has 1.7 times more Carbohydrate, 2.3 times more Sugars and 3.3 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 3 times more Energy, 14.4 times more Fat, 18 times more Saturated Fat, 1.6 times more Omega 3, 47.4 times more Omega 6 and 3.2 times more Protein than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Frozen Chopped BroccoliVS Cooked Chopped Frozen BroccoliTofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)VS Cooked Chopped Frozen BroccoliFrozen Chopped 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 1 kilogram Frozen Chopped BroccoliVS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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