Comparing Nutrients in 500 calories Fried TofuVS Frozen Chopped Broccoli

Weight per 500 calories

Fried Tofu

185g

Frozen Chopped Broccoli

1923g

Fried Tofu has 10.4 times more energy per 100g than Frozen Chopped Broccoli. It has high energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 500 calories - Fried Tofu or Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

Fried Tofu

26%

62%

12%

Frozen Chopped Broccoli

34%

58%

500 kcal ▼

Macro Nutrients

Fried Tofuvs Frozen Chopped Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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38.5%37.4g

Fat

5.75%5.58g

37.4 gvs5.58 g

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

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17%5.4g

Saturated Fat

2.64%0.85g

5.4 gvs0.85 g

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

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156%2.5g

Omega 3

126%2g

2.5 gvs2 g

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

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109%18.6g

Omega 6

3.5%0.6g

18.6 gvs0.6 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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12.6%16.4g

Carbohydrate

70.7%92g

16.4 gvs92 g

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

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6.95%5.04g

Sugars

36%26g

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

5.04 gvs26 g

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

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Fructose

22%16g

≤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 gvs16 g

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

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Glucose

%14.4g

NA gvs14.4 g

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

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Sucrose

NA gvsNA g

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

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19%7.22g

Fiber

152%57.7g

7.22 gvs57.7 g

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

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62.2%35g

Protein

96%54g

35 gvs54 g

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

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Vitamins

Fried Tofuvs Frozen Chopped Broccoli

0.21%1.85μg

Vitamin A

111%1000μg

RAE, retinol activity equivalents

1.85 μgvs1000 μg

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

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26.2%0.31mg

Vitamin B1

85%1mg

Thiamine

0.31 mgvs1 mg

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

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7.12%0.093mg

Vitamin B2

142%1.85mg

Riboflavin

0.093 mgvs1.85 mg

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

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1.16%0.19mg

Vitamin B3

56.5%9.04mg

Niacin, nicotinic acid, niacinamide

0.19 mgvs9.04 mg

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

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5.2%0.26mg

Vitamin B5

107%5.37mg

Pantothenic acid

0.26 mgvs5.37 mg

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

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14%0.18mg

Vitamin B6

192%2.5mg

Pyridoxine

0.18 mgvs2.5 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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12.5%50μg

Vitamin B9

322%1288μg

Folates and Folic Acid

50 μgvs1288 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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0%0mg

Vitamin C

1205%1085mg

Ascorbic acid

0 mgvs1085 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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0.49%0.074mg

Vitamin E

156%23.5mg

Tocopherols and Tocotrienols

0.074 mgvs23.5 mg

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

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12%14.4μg

Vitamin K

1300%1560μg

Phytomenadione or phylloquinone

14.4 μgvs1560 μg

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

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Minerals

Fried Tofuvs Frozen Chopped Broccoli

69%689mg

Calcium

108%1077mg

689 mgvs1077 mg

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

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82%0.74mg

Copper

81%0.73mg

0.74 mgvs0.73 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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113%9mg

Iron

195%15.6mg

9 mgvs15.6 mg

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

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26.5%111mg

Magnesium

82.4%346mg

111 mgvs346 mg

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

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120%2.77mg

Manganese

246%5.65mg

2.77 mgvs5.65 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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76%531mg

Phosphorus

137%962mg

531 mgvs962 mg

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

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7.95%270mg

Potassium

120%4077mg

270 mgvs4077 mg

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

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96%52.8μg

Selenium

98%54μg

52.8 μgvs54 μg

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

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1.98%29.6mg

Sodium

30.8%462mg

29.6 mgvs462 mg

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

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33.5%3.7mg

Zinc

84%9.23mg

3.7 mgvs9.23 mg

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

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2.53%94g

Water

47.5%1759g

94 gvs1759 g

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

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Lets compare vitamin content per 500 calories of Fried Tofu vs Frozen Chopped Broccoli:

Frozen Chopped Broccoli, Unprepared contains 540 times more Vitamin A, 3.2 times more Vitamin B1, 19.9 times more Vitamin B2, 48.8 times more Vitamin B3, 20.7 times more Vitamin B5, 13.6 times more Vitamin B6, 25.8 times more Vitamin B9, more Vitamin C, 316.7 times more Vitamin E and 108 times more Vitamin K than Fried Tofu.
Both Fried Tofu as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Fried Tofu vs Frozen Chopped Broccoli:

Frozen Chopped Broccoli, Unprepared contains 1.6 times more Calcium, 1.7 times more Iron, 3.1 times more Magnesium, 2 times more Manganese, 1.8 times more Phosphorus, 15.1 times more Potassium, 15.6 times more Sodium, 2.5 times more Zinc and 18.8 times more Water than Fried Tofu.
Both Fried Tofu and Frozen Chopped Broccoli, Unprepared have similar amounts of Copper and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Fried Tofu has 6.7 times more Fat, 6.4 times more Saturated Fat, 1.2 times more Omega 3 and 31.2 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 5.6 times more Carbohydrate, 5.2 times more Sugars, 8 times more Fiber and 1.6 times more Protein than Fried Tofu.
Both Fried Tofu and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 500 kcal.
Both Fried Tofu as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Fried TofuVS OkaraFrozen Chopped BroccoliVS OkaraFried TofuVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 500 calories Fried TofuVS Frozen Chopped Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Fried Tofu or Frozen Chopped Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: