Comparing Nutrients in 1 kilogram 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%

1 kg ▼

Macro Nutrients

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

11.7%340kcal

Energy

27%780kcal

340 kcalvs780 kcal

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

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3.8%3.7g

Fat

43%41.7g

3.7 gvs41.7 g

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

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3.56%1.14g

Saturated Fat

24.8%7.93g

1.14 gvs7.93 g

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

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39.4%0.63g

Omega 3

104%1.67g

0.63 gvs1.67 g

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

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2.9%0.49g

Omega 6

86.4%14.7g

0.49 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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51%66.4g

Carbohydrate

22%28.5g

66.4 gvs28.5 g

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

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23.4%17g

Sugars

8.28%6g

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

17 gvs6 g

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

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9.38%6.8g

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]

6.8 gvsNA g

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

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%4.9g

Glucose

4.9 gvsNA g

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

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%1g

Sucrose

1 gvsNA g

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

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68.4%26g

Fiber

23.7%9g

26 gvs9 g

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

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50.4%28g

Protein

161%90g

28 gvs90 g

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

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Vitamins

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

34.4%310μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

310 μgvs0 μg

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

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59%0.71mg

Vitamin B1

50%0.6mg

Thiamine

0.71 mgvs0.6 mg

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

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90%1.17mg

Vitamin B2

48.5%0.63mg

Riboflavin

1.17 mgvs0.63 mg

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

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40%6.4mg

Vitamin B3

6.3%1mg

Niacin, nicotinic acid, niacinamide

6.4 mgvs1 mg

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

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115%5.73mg

Vitamin B5

22%1.1mg

Pantothenic acid

5.73 mgvs1.1 mg

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

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135%1.75mg

Vitamin B6

54.6%0.71mg

Pyridoxine

1.75 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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158%630μg

Vitamin B9

47.5%190μg

Folates and Folic Acid

630 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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991%892mg

Vitamin C

2.22%2mg

Ascorbic acid

892 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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52%7.8mg

Vitamin E

0.67%0.1mg

Tocopherols and Tocotrienols

7.8 mgvs0.1 mg

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

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847%1016μg

Vitamin K

20%24μg

Phytomenadione or phylloquinone

1016 μgvs24 μg

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

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Minerals

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

47%470mg

Calcium

201%2010mg

470 mgvs2010 mg

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

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54.4%0.49mg

Copper

237%2.13mg

0.49 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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91%7.3mg

Iron

201%16mg

7.3 mgvs16 mg

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

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50%210mg

Magnesium

88%370mg

210 mgvs370 mg

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

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91%2.1mg

Manganese

272%6.25mg

2.1 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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94%660mg

Phosphorus

173%1210mg

660 mgvs1210 mg

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

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93%3160mg

Potassium

43.5%1480mg

3160 mgvs1480 mg

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

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45.5%25μg

Selenium

180%99μg

25 μgvs99 μg

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

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22%330mg

Sodium

8%120mg

330 mgvs120 mg

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

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37.3%4.1mg

Zinc

75.5%8.3mg

4.1 mgvs8.3 mg

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

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24%893g

Water

22.4%829g

893 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 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 1 kg.
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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

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 1 kg.

Compare more foods per 1 kg:

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: