Comparing Nutrients in 1 pound 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 lb ▼

Macro Nutrients

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

5.3%154kcal

Energy

12.2%354kcal

154 kcalvs354 kcal

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

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1.73%1.68g

Fat

19.5%19g

1.68 gvs19 g

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

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1.6%0.52g

Saturated Fat

11.2%3.6g

0.52 gvs3.6 g

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

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18%0.29g

Omega 3

47.3%0.76g

0.29 gvs0.76 g

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

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1.3%0.22g

Omega 6

39%6.66g

0.22 gvs6.66 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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23%30g

Carbohydrate

9.94%13g

30 gvs13 g

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

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10.6%7.7g

Sugars

3.75%2.72g

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

7.7 gvs2.72 g

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

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4.25%3.1g

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]

3.1 gvsNA g

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

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%2.22g

Glucose

2.22 gvsNA g

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

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%0.45g

Sucrose

0.45 gvsNA g

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

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31%11.8g

Fiber

10.7%4.1g

11.8 gvs4.1 g

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

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23%12.8g

Protein

73.2%41g

12.8 gvs41 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)

15.6%141μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

141 μgvs0 μg

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

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27%0.32mg

Vitamin B1

22.7%0.27mg

Thiamine

0.32 mgvs0.27 mg

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

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41%0.53mg

Vitamin B2

22%0.29mg

Riboflavin

0.53 mgvs0.29 mg

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

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18%2.9mg

Vitamin B3

2.86%0.46mg

Niacin, nicotinic acid, niacinamide

2.9 mgvs0.46 mg

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

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52%2.6mg

Vitamin B5

9.98%0.5mg

Pantothenic acid

2.6 mgvs0.5 mg

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

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61%0.79mg

Vitamin B6

24.8%0.32mg

Pyridoxine

0.79 mgvs0.32 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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71.4%286μg

Vitamin B9

21.5%86μg

Folates and Folic Acid

286 μgvs86 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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450%405mg

Vitamin C

1%0.91mg

Ascorbic acid

405 mgvs0.91 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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23.6%3.54mg

Vitamin E

0.3%0.045mg

Tocopherols and Tocotrienols

3.54 mgvs0.045 mg

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

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384%461μg

Vitamin K

9.07%11μg

Phytomenadione or phylloquinone

461 μgvs11 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)

21.3%213mg

Calcium

91%912mg

213 mgvs912 mg

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

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24.7%0.22mg

Copper

107%0.97mg

0.22 mgvs0.97 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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41.4%3.3mg

Iron

91%7.3mg

3.3 mgvs7.3 mg

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

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22.7%95mg

Magnesium

40%168mg

95 mgvs168 mg

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

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41.4%0.95mg

Manganese

123%2.83mg

0.95 mgvs2.83 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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42.8%299mg

Phosphorus

78.4%549mg

299 mgvs549 mg

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

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42%1433mg

Potassium

19.7%671mg

1433 mgvs671 mg

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

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20.6%11.3μg

Selenium

81.6%45μg

11.3 μgvs45 μg

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

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9.98%150mg

Sodium

3.63%54.4mg

150 mgvs54.4 mg

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

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17%1.86mg

Zinc

34.2%3.76mg

1.86 mgvs3.76 mg

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

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11%405g

Water

10%376g

405 gvs376 g

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

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Lets compare vitamin content per 1 pound 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 lb.
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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

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 lb.

Compare more foods per 1 lb:

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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