Comparing Nutrients in 300 calories BroccoliVS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Weight per 300 calories

Broccoli

882g

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

385g

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 2.3 times more energy per unit of mass than Raw Broccoli, which is average in comparison to other foods. Broccoli having low energy density.

Which food has more nutrients per 300 calories - Broccoli or 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%

300 kcal ▼

Macro Nutrients

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

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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3.37%3.26g

Fat

16.5%16g

3.26 gvs16 g

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

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3.14%1g

Saturated Fat

9.53%3.05g

1 gvs3.05 g

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

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34.7%0.56g

Omega 3

40%0.64g

0.56 gvs0.64 g

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

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2.54%0.43g

Omega 6

33.2%5.65g

0.43 gvs5.65 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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45%58.6g

Carbohydrate

8.43%11g

58.6 gvs11 g

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

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20.7%15g

Sugars

3.2%2.3g

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

15 gvs2.3 g

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

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8.28%6g

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 gvsNA g

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

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%4.32g

Glucose

4.32 gvsNA g

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

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%0.88g

Sucrose

0.88 gvsNA g

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

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60.4%23g

Fiber

9.1%3.46g

23 gvs3.46 g

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

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44.4%25g

Protein

62%34.8g

25 gvs34.8 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)

30.4%274μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

274 μgvs0 μg

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

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52.2%0.63mg

Vitamin B1

19.2%0.23mg

Thiamine

0.63 mgvs0.23 mg

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

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79.4%1.03mg

Vitamin B2

18.6%0.24mg

Riboflavin

1.03 mgvs0.24 mg

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

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35.2%5.64mg

Vitamin B3

2.43%0.39mg

Niacin, nicotinic acid, niacinamide

5.64 mgvs0.39 mg

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

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101%5.06mg

Vitamin B5

8.46%0.42mg

Pantothenic acid

5.06 mgvs0.42 mg

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

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119%1.54mg

Vitamin B6

21%0.27mg

Pyridoxine

1.54 mgvs0.27 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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139%556μg

Vitamin B9

18.3%73μg

Folates and Folic Acid

556 μgvs73 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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875%787mg

Vitamin C

0.85%0.77mg

Ascorbic acid

787 mgvs0.77 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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46%6.9mg

Vitamin E

0.26%0.038mg

Tocopherols and Tocotrienols

6.9 mgvs0.038 mg

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

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747%896μg

Vitamin K

7.7%9.23μg

Phytomenadione or phylloquinone

896 μgvs9.23 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)

41.5%415mg

Calcium

77.3%773mg

415 mgvs773 mg

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

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48%0.43mg

Copper

91%0.82mg

0.43 mgvs0.82 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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80.5%6.44mg

Iron

77.4%6.2mg

6.44 mgvs6.2 mg

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

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44%185mg

Magnesium

34%142mg

185 mgvs142 mg

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

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80.6%1.85mg

Manganese

105%2.4mg

1.85 mgvs2.4 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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83%582mg

Phosphorus

66.5%465mg

582 mgvs465 mg

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

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82%2788mg

Potassium

16.7%569mg

2788 mgvs569 mg

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

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40%22μg

Selenium

69.2%38μg

22 μgvs38 μg

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

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19.4%291mg

Sodium

3.08%46mg

291 mgvs46 mg

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

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33%3.6mg

Zinc

29%3.2mg

3.6 mgvs3.2 mg

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

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21.3%788g

Water

8.62%319g

788 gvs319 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 Broccoli vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

Raw Broccoli has more Vitamin A, 2.7 times more Vitamin B1, 4.3 times more Vitamin B2, 14.5 times more Vitamin B3, 12 times more Vitamin B5, 5.7 times more Vitamin B6, 7.6 times more Vitamin B9, 1023.2 times more Vitamin C, 178.9 times more Vitamin E and 97.1 times more Vitamin K than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
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 300 kcal.

Comparing minerals per 300 calories for Broccoli vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

Raw Broccoli has 1.3 times more Magnesium, 1.3 times more Phosphorus, 4.9 times more Potassium, 6.3 times more Sodium and 2.5 times more Water than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
While Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 1.9 times more Calcium, 1.9 times more Copper, 1.3 times more Manganese and 1.7 times more Selenium than Raw Broccoli.
Both Raw Broccoli and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Iron and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Broccoli has 5.3 times more Carbohydrate, 6.5 times more Sugars and 6.6 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 4.9 times more Fat, 3 times more Saturated Fat, 13.1 times more Omega 6 and 1.4 times more Protein than Raw Broccoli.
Both Raw Broccoli and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Energy and Omega 3 per 300 kcal.
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 300 kcal.

Compare more foods per 300 kcal:

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

Weight per 300 calories

Which food has more nutrients per 300 calories - Broccoli or Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: