Comparing Nutrients in 300 calories Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS Broccoli

Weight per 300 calories

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

492g

Broccoli

882g

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 1.8 times more energy per 100g than Broccoli. It has low energy density when compared to other foods. Raw Broccoli having low energy density.

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

Macros Ratio

Protein Fat Carbs

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

43%

50%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

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

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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18.7%18g

Fat

3.37%3.26g

18 gvs3.26 g

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

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8.2%2.62g

Saturated Fat

3.14%1g

2.62 gvs1 g

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

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75.6%1.2g

Omega 3

34.7%0.56g

1.2 gvs0.56 g

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

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53%9.02g

Omega 6

2.54%0.43g

9.02 gvs0.43 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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4.46%5.8g

Carbohydrate

45%58.6g

5.8 gvs58.6 g

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

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4.75%3.44g

Sugars

20.7%15g

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

3.44 gvs15 g

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

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Fructose

8.28%6g

≤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 gvs6 g

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

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Glucose

%4.32g

NA gvs4.32 g

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

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Sucrose

%0.88g

NA gvs0.88 g

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

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2.6%0.98g

Fiber

60.4%23g

0.98 gvs23 g

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

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63%35.3g

Protein

44.4%25g

35.3 gvs25 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

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

0%0μg

Vitamin A

30.4%274μg

RAE, retinol activity equivalents

0 μgvs274 μg

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

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19.3%0.23mg

Vitamin B1

52.2%0.63mg

Thiamine

0.23 mgvs0.63 mg

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

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14%0.18mg

Vitamin B2

79.4%1.03mg

Riboflavin

0.18 mgvs1.03 mg

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

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16.4%2.63mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

2.63 mgvs5.64 mg

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

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5%0.25mg

Vitamin B5

101%5.06mg

Pantothenic acid

0.25 mgvs5.06 mg

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

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19.7%0.26mg

Vitamin B6

119%1.54mg

Pyridoxine

0.26 mgvs1.54 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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54%216μg

Vitamin B9

139%556μg

Folates and Folic Acid

216 μgvs556 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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1.1%0.98mg

Vitamin C

875%787mg

Ascorbic acid

0.98 mgvs787 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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0.33%0.049mg

Vitamin E

46%6.9mg

Tocopherols and Tocotrienols

0.049 mgvs6.9 mg

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

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8.2%9.84μg

Vitamin K

747%896μg

Phytomenadione or phylloquinone

9.84 μgvs896 μg

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

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Minerals

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

54.6%546mg

Calcium

41.5%415mg

546 mgvs415 mg

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

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85.8%0.77mg

Copper

48%0.43mg

0.77 mgvs0.43 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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68.2%5.46mg

Iron

80.5%6.44mg

5.46 mgvs6.44 mg

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

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31.6%133mg

Magnesium

44%185mg

133 mgvs185 mg

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

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83%1.9mg

Manganese

80.6%1.85mg

1.9 mgvs1.85 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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64.6%452mg

Phosphorus

83%582mg

452 mgvs582 mg

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

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17.4%590mg

Potassium

82%2788mg

590 mgvs2788 mg

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

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79.6%43.8μg

Selenium

40%22μg

43.8 μgvs22 μg

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

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2.62%39.3mg

Sodium

19.4%291mg

39.3 mgvs291 mg

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

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28.6%3.15mg

Zinc

33%3.6mg

3.15 mgvs3.6 mg

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

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11.6%429g

Water

21.3%788g

429 gvs788 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 Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Broccoli:

Raw Broccoli contains more Vitamin A, 2.7 times more Vitamin B1, 5.7 times more Vitamin B2, 2.1 times more Vitamin B3, 20.2 times more Vitamin B5, 6 times more Vitamin B6, 2.6 times more Vitamin B9, 800.2 times more Vitamin C, 139.9 times more Vitamin E and 91.1 times more Vitamin K than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 1.3 times more Calcium, 1.8 times more Copper and 2 times more Selenium than Raw Broccoli.
While Raw Broccoli contains 1.4 times more Magnesium, 1.3 times more Phosphorus, 4.7 times more Potassium, 7.4 times more Sodium and 1.8 times more Water than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Raw Broccoli have similar amounts of Iron, Manganese and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 5.6 times more Fat, 2.6 times more Saturated Fat, 2.2 times more Omega 3, 20.9 times more Omega 6 and 1.4 times more Protein than Raw Broccoli.
While Raw Broccoli contains 10.1 times more Carbohydrate, 4.4 times more Sugars and 23.3 times more Fiber than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Raw Broccoli have similar amounts of Energy per 300 kcal.
Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

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

Compare Foods

Comparing Nutrients in 300 calories Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS Broccoli

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: