Comparing Nutrients in 300 calories Boiled BroccoliVS Tofu Yogurt

Weight per 300 calories

Boiled Broccoli

857g

Tofu Yogurt

319g

Tofu yogurt has 2.7 times more energy per unit of mass than Boiled and Drained Broccoli, which is average in comparison to other foods. Boiled Broccoli having low energy density.

Which food has more nutrients per 300 calories - Boiled Broccoli or Tofu Yogurt?

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Tofu Yogurt

15%

17%

68%

300 kcal ▼

Macro Nutrients

Boiled Broccolivs Tofu Yogurt

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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3.62%3.5g

Fat

5.92%5.74g

3.5 gvs5.74 g

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

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2.1%0.68g

Saturated Fat

2.6%0.83g

0.68 gvs0.83 g

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

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63.8%1g

Omega 3

23%0.37g

1 gvs0.37 g

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

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2.57%0.44g

Omega 6

17%2.88g

0.44 gvs2.88 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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47.3%61.5g

Carbohydrate

39%51g

61.5 gvs51 g

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

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16.4%12g

Sugars

5.46%3.96g

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

12 gvs3.96 g

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

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8.75%6.34g

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]

6.34 gvsNA g

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

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%4.2g

Glucose

4.2 gvsNA g

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

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%0.69g

Sucrose

0.69 gvsNA g

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

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74.4%28.3g

Fiber

1.68%0.64g

28.3 gvs0.64 g

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

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36.4%20.4g

Protein

20%11g

20.4 gvs11 g

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

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Vitamins

Boiled Broccolivs Tofu Yogurt

73.3%660μg

Vitamin A

0.71%6.4μg

RAE, retinol activity equivalents

660 μgvs6.4 μg

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

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45%0.54mg

Vitamin B1

16%0.19mg

Thiamine

0.54 mgvs0.19 mg

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

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81%1.05mg

Vitamin B2

4.9%0.064mg

Riboflavin

1.05 mgvs0.064 mg

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

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29.6%4.74mg

Vitamin B3

4.8%0.77mg

Niacin, nicotinic acid, niacinamide

4.74 mgvs0.77 mg

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

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106%5.3mg

Vitamin B5

Pantothenic acid

5.3 mgvsNA mg

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

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132%1.7mg

Vitamin B6

4.9%0.064mg

Pyridoxine

1.7 mgvs0.064 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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231%926μg

Vitamin B9

4.8%19μg

Folates and Folic Acid

926 μgvs19 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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618%556mg

Vitamin C

8.87%7.98mg

Ascorbic acid

556 mgvs7.98 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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83%12.4mg

Vitamin E

6.6%0.99mg

Tocopherols and Tocotrienols

12.4 mgvs0.99 mg

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

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1008%1209μg

Vitamin K

9.3%11μg

Phytomenadione or phylloquinone

1209 μgvs11 μg

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

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Minerals

Boiled Broccolivs Tofu Yogurt

34.3%343mg

Calcium

37.7%377mg

343 mgvs377 mg

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

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58%0.52mg

Copper

26.6%0.24mg

0.52 mgvs0.24 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.86%34.3μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

34.3 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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71.8%5.74mg

Iron

42.3%3.4mg

5.74 mgvs3.4 mg

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

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43%180mg

Magnesium

30.4%128mg

180 mgvs128 mg

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

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72.3%1.66mg

Manganese

1.66 mgvsNA 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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82%574mg

Phosphorus

17.3%121mg

574 mgvs121 mg

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

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74%2511mg

Potassium

4.4%150mg

2511 mgvs150 mg

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

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25%13.7μg

Selenium

75.4%41.5μg

13.7 μgvs41.5 μg

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

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23.4%351mg

Sodium

7.45%112mg

351 mgvs112 mg

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

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35%3.86mg

Zinc

9%0.99mg

3.86 mgvs0.99 mg

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

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20.7%765g

Water

6.7%247g

765 gvs247 g

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

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Lets compare vitamin content per 300 calories of Boiled Broccoli vs Tofu Yogurt:

Boiled and Drained Broccoli has 103.4 times more Vitamin A, 2.8 times more Vitamin B1, 16.5 times more Vitamin B2, 6.2 times more Vitamin B3, 26.9 times more Vitamin B6, 48.3 times more Vitamin B9, 69.7 times more Vitamin C, 12.6 times more Vitamin E and 108.3 times more Vitamin K than Tofu yogurt.
Both Boiled and Drained Broccoli as well as Tofu yogurt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Broccoli vs Tofu Yogurt:

Boiled and Drained Broccoli has 2.2 times more Copper, 1.7 times more Iron, 1.4 times more Magnesium, 4.7 times more Phosphorus, 16.7 times more Potassium, 3.1 times more Sodium, 3.9 times more Zinc and 3.1 times more Water than Tofu yogurt.
While Tofu yogurt contains 3 times more Selenium than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Tofu yogurt have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Broccoli has 2.8 times more Omega 3, 1.2 times more Carbohydrate, 3 times more Sugars, 44.3 times more Fiber and 1.8 times more Protein than Tofu yogurt.
While Tofu yogurt contains 1.6 times more Fat and 6.6 times more Omega 6 than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Tofu yogurt have similar amounts of Energy per 300 kcal.
Both Boiled and Drained Broccoli as well as Tofu yogurt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliTofu YogurtVS Frozen Chopped BroccoliBoiled BroccoliVS No Cholesterol Mayonnaise DressingTofu YogurtVS No Cholesterol Mayonnaise Dressing

Compare Foods

Comparing Nutrients in 300 calories Boiled BroccoliVS Tofu Yogurt

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Broccoli or Tofu Yogurt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: