Comparing Nutrients in 300 calories Tofu YogurtVS Frozen Chopped Broccoli

Weight per 300 calories

Tofu Yogurt

319g

Frozen Chopped Broccoli

1154g

Tofu Yogurt has 3.6 times more energy per 100g than Frozen Chopped Broccoli. It has average energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Tofu Yogurt

15%

17%

68%

Frozen Chopped Broccoli

34%

58%

300 kcal ▼

Macro Nutrients

Tofu Yogurtvs Frozen Chopped Broccoli

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Legumes rich in Energy

5.92%5.74g

Fat

3.45%3.35g

5.74 gvs3.35 g

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

Find Legumes rich in Fat

2.6%0.83g

Saturated Fat

1.6%0.51g

0.83 gvs0.51 g

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

Find Legumes rich in Saturated Fat

23%0.37g

Omega 3

75.7%1.2g

0.37 gvs1.2 g

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

Find Legumes rich in Omega 3

17%2.88g

Omega 6

2.1%0.36g

2.88 gvs0.36 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol

39%51g

Carbohydrate

42.4%55g

51 gvs55 g

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

Find Legumes rich in Carbohydrate

5.46%3.96g

Sugars

21.5%15.6g

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

3.96 gvs15.6 g

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

Find Legumes rich in Sugars

Fructose

13.2%9.58g

≤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 gvs9.58 g

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

Find Legumes rich in Fructose

Glucose

%8.65g

NA gvs8.65 g

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

Find Legumes rich in Glucose

Sucrose

NA gvsNA g

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

Find Legumes rich in Sucrose

1.68%0.64g

Fiber

91%34.6g

0.64 gvs34.6 g

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

Find Legumes rich in Fiber

20%11g

Protein

58%32.4g

11 gvs32.4 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 Yogurtvs Frozen Chopped Broccoli

0.71%6.4μg

Vitamin A

66.7%600μg

RAE, retinol activity equivalents

6.4 μgvs600 μg

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

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

16%0.19mg

Vitamin B1

51%0.61mg

Thiamine

0.19 mgvs0.61 mg

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

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1

4.9%0.064mg

Vitamin B2

85.2%1.1mg

Riboflavin

0.064 mgvs1.1 mg

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

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2

4.8%0.77mg

Vitamin B3

34%5.42mg

Niacin, nicotinic acid, niacinamide

0.77 mgvs5.42 mg

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

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B5

64.4%3.2mg

Pantothenic acid

NA mgvs3.2 mg

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

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

4.9%0.064mg

Vitamin B6

115%1.5mg

Pyridoxine

0.064 mgvs1.5 mg

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

Find Legumes rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7

4.8%19μg

Vitamin B9

193%773μg

Folates and Folic Acid

19 μgvs773 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12

8.87%7.98mg

Vitamin C

723%651mg

Ascorbic acid

7.98 mgvs651 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D

6.6%0.99mg

Vitamin E

94%14mg

Tocopherols and Tocotrienols

0.99 mgvs14 mg

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

Find Legumes rich in Vitamin E

9.3%11μg

Vitamin K

780%936μg

Phytomenadione or phylloquinone

11 μgvs936 μg

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

Find Legumes rich in Vitamin K

Minerals

Tofu Yogurtvs Frozen Chopped Broccoli

37.7%377mg

Calcium

64.6%646mg

377 mgvs646 mg

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

Find Legumes rich in Calcium

26.6%0.24mg

Copper

48.7%0.44mg

0.24 mgvs0.44 mg

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

Find Legumes rich in Copper

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 .

Find Legumes rich in Fluoride

42.3%3.4mg

Iron

117%9.35mg

3.4 mgvs9.35 mg

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

Find Legumes rich in Iron

30.4%128mg

Magnesium

49.5%208mg

128 mgvs208 mg

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

Find Legumes rich in Magnesium

Manganese

147%3.4mg

NA mgvs3.4 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese

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 .

Find Legumes rich in Molybdenum

17.3%121mg

Phosphorus

82.4%577mg

121 mgvs577 mg

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

Find Legumes rich in Phosphorus

4.4%150mg

Potassium

72%2446mg

150 mgvs2446 mg

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

Find Legumes rich in Potassium

75.4%41.5μg

Selenium

58.7%32.3μg

41.5 μgvs32.3 μg

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

Find Legumes rich in Selenium

7.45%112mg

Sodium

18.5%277mg

112 mgvs277 mg

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

Find Legumes rich in Sodium

9%0.99mg

Zinc

50.3%5.54mg

0.99 mgvs5.54 mg

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

Find Legumes rich in Zinc

6.7%247g

Water

28.5%1055g

247 gvs1055 g

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

Find Legumes rich in Water

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

Frozen Chopped Broccoli, Unprepared contains 94 times more Vitamin A, 3.2 times more Vitamin B1, 17.4 times more Vitamin B2, 7.1 times more Vitamin B3, 23.5 times more Vitamin B6, 40.4 times more Vitamin B9, 81.6 times more Vitamin C, 14.2 times more Vitamin E and 83.8 times more Vitamin K than Tofu yogurt.
Both Tofu yogurt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tofu Yogurt vs Frozen Chopped Broccoli:

Tofu yogurt has 1.3 times more Selenium than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.7 times more Calcium, 1.8 times more Copper, 2.8 times more Iron, 1.6 times more Magnesium, 4.8 times more Phosphorus, 16.3 times more Potassium, 2.5 times more Sodium, 5.6 times more Zinc and 4.3 times more Water than Tofu yogurt.

Comparison of macro-nutrients per 300 calories:

Tofu yogurt has 1.7 times more Fat and 8 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 3.3 times more Omega 3, 3.9 times more Sugars, 54.2 times more Fiber and 2.9 times more Protein than Tofu yogurt.
Both Tofu yogurt and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Tofu yogurt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Tofu YogurtVS No Cholesterol Mayonnaise DressingFrozen Chopped BroccoliVS No Cholesterol Mayonnaise DressingTofu YogurtVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 300 calories Tofu YogurtVS Frozen Chopped Broccoli

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: