Comparing Nutrients in 1 pound Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)VS Broccoli

Macros Ratio

Protein Fat Carbs

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

42%

44%

14%

Broccoli

27%

65%

1 lb ▼

Macro Nutrients

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

12.2%354kcal

Energy

5.3%154kcal

354 kcalvs154 kcal

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

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19.5%19g

Fat

1.73%1.68g

19 gvs1.68 g

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

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11.2%3.6g

Saturated Fat

1.6%0.52g

3.6 gvs0.52 g

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

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47.3%0.76g

Omega 3

18%0.29g

0.76 gvs0.29 g

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

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39%6.66g

Omega 6

1.3%0.22g

6.66 gvs0.22 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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9.94%13g

Carbohydrate

23%30g

13 gvs30 g

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

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3.75%2.72g

Sugars

10.6%7.7g

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

2.72 gvs7.7 g

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

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Fructose

4.25%3.1g

≤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 gvs3.1 g

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

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Glucose

%2.22g

NA gvs2.22 g

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

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Sucrose

%0.45g

NA gvs0.45 g

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

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10.7%4.1g

Fiber

31%11.8g

4.1 gvs11.8 g

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

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73.2%41g

Protein

23%12.8g

41 gvs12.8 g

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

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Vitamins

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

0%0μg

Vitamin A

15.6%141μg

RAE, retinol activity equivalents

0 μgvs141 μg

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

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22.7%0.27mg

Vitamin B1

27%0.32mg

Thiamine

0.27 mgvs0.32 mg

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

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22%0.29mg

Vitamin B2

41%0.53mg

Riboflavin

0.29 mgvs0.53 mg

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

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2.86%0.46mg

Vitamin B3

18%2.9mg

Niacin, nicotinic acid, niacinamide

0.46 mgvs2.9 mg

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

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9.98%0.5mg

Vitamin B5

52%2.6mg

Pantothenic acid

0.5 mgvs2.6 mg

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

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24.8%0.32mg

Vitamin B6

61%0.79mg

Pyridoxine

0.32 mgvs0.79 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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21.5%86μg

Vitamin B9

71.4%286μg

Folates and Folic Acid

86 μgvs286 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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1%0.91mg

Vitamin C

450%405mg

Ascorbic acid

0.91 mgvs405 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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0.3%0.045mg

Vitamin E

23.6%3.54mg

Tocopherols and Tocotrienols

0.045 mgvs3.54 mg

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

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9.07%11μg

Vitamin K

384%461μg

Phytomenadione or phylloquinone

11 μgvs461 μg

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

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Minerals

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

91%912mg

Calcium

21.3%213mg

912 mgvs213 mg

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

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107%0.97mg

Copper

24.7%0.22mg

0.97 mgvs0.22 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

41.4%3.3mg

7.3 mgvs3.3 mg

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

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40%168mg

Magnesium

22.7%95mg

168 mgvs95 mg

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

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123%2.83mg

Manganese

41.4%0.95mg

2.83 mgvs0.95 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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78.4%549mg

Phosphorus

42.8%299mg

549 mgvs299 mg

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

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19.7%671mg

Potassium

42%1433mg

671 mgvs1433 mg

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

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81.6%45μg

Selenium

20.6%11.3μg

45 μgvs11.3 μg

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

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3.63%54.4mg

Sodium

9.98%150mg

54.4 mgvs150 mg

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

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34.2%3.76mg

Zinc

17%1.86mg

3.76 mgvs1.86 mg

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

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10%376g

Water

11%405g

376 gvs405 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 Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Broccoli:

Raw Broccoli contains 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 Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Raw Broccoli have similar amounts of Vitamin B1 per 1 lb.
Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 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.
While Raw Broccoli contains 2.1 times more Potassium and 2.8 times more Sodium than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Raw Broccoli have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 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.
While Raw Broccoli contains 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).
Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

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

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Comparing Nutrients in 1 pound Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)VS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: