Comparing Nutrients in 500 calories Hard Tofu, prepared with nigariVS Boiled Broccoli

Weight per 500 calories

Hard Tofu, prepared with nigari

345g

Boiled Broccoli

1429g

Hard Tofu, prepared with nigari has 4.1 times more energy per 100g than Boiled Broccoli. It has average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Hard Tofu, prepared with nigari or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Hard Tofu, prepared with nigari

32%

57%

11%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Hard Tofu, prepared with nigarivs Boiled Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Legumes rich in Energy

35.5%34.4g

Fat

6.04%5.86g

34.4 gvs5.86 g

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

Find Legumes rich in Fat

15.6%5g

Saturated Fat

3.53%1.13g

5 gvs1.13 g

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

Find Legumes rich in Saturated Fat

144%2.3g

Omega 3

106%1.7g

2.3 gvs1.7 g

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

Find Legumes rich in Omega 3

101%17g

Omega 6

4.3%0.73g

17 gvs0.73 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

11.6%15g

Carbohydrate

79%103g

15 gvs103 g

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

Find Legumes rich in Carbohydrate

Sugars

27.4%20g

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

NA gvs20 g

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

Find Legumes rich in Sugars

Fructose

14.6%10.6g

≤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 gvs10.6 g

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

Find Legumes rich in Fructose

Glucose

%7g

NA gvs7 g

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

Find Legumes rich in Glucose

Sucrose

%1.14g

NA gvs1.14 g

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

Find Legumes rich in Sucrose

5.44%2.07g

Fiber

124%47g

2.07 gvs47 g

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

Find Legumes rich in Fiber

78%43.7g

Protein

60.7%34g

43.7 gvs34 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Hard Tofu, prepared with nigarivs Boiled Broccoli

Vitamin A

122%1100μg

RAE, retinol activity equivalents

NA μgvs1100 μg

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

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

12%0.14mg

Vitamin B1

75%0.9mg

Thiamine

0.14 mgvs0.9 mg

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

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1

20.4%0.27mg

Vitamin B2

135%1.76mg

Riboflavin

0.27 mgvs1.76 mg

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

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2

13.8%2.2mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

2.2 mgvs7.9 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

2.55%0.13mg

Vitamin B5

176%8.8mg

Pantothenic acid

0.13 mgvs8.8 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

10.3%0.13mg

Vitamin B6

220%2.86mg

Pyridoxine

0.13 mgvs2.86 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

19%76μg

Vitamin B9

386%1543μg

Folates and Folic Acid

76 μgvs1543 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

1.15%1.03mg

Vitamin C

1030%927mg

Ascorbic acid

1.03 mgvs927 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

Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

NA mgvs20.7 mg

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

Find Legumes rich in Vitamin E

Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

NA μgvs2016 μg

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

Find Legumes rich in Vitamin K

Minerals

Hard Tofu, prepared with nigarivs Boiled Broccoli

119%1190mg

Calcium

57%571mg

1190 mgvs571 mg

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

Find Legumes rich in Calcium

126%1.13mg

Copper

97%0.87mg

1.13 mgvs0.87 mg

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

Find Legumes rich in Copper

Fluoride

1.43%57μg

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

NA μgvs57 μg

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

Find Legumes rich in Fluoride

119%9.5mg

Iron

120%9.57mg

9.5 mgvs9.57 mg

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

Find Legumes rich in Iron

43.5%183mg

Magnesium

71.4%300mg

183 mgvs300 mg

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

Find Legumes rich in Magnesium

158%3.63mg

Manganese

120%2.77mg

3.63 mgvs2.77 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

114%797mg

Phosphorus

137%957mg

797 mgvs957 mg

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

Find Legumes rich in Phosphorus

15%503mg

Potassium

123%4186mg

503 mgvs4186 mg

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

Find Legumes rich in Potassium

105%58μg

Selenium

41.6%23μg

58 μgvs23 μg

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

Find Legumes rich in Selenium

0.46%6.9mg

Sodium

39%586mg

6.9 mgvs586 mg

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

Find Legumes rich in Sodium

52%5.72mg

Zinc

58.4%6.43mg

5.72 mgvs6.43 mg

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

Find Legumes rich in Zinc

6.63%245g

Water

34.5%1275g

245 gvs1275 g

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

Find Legumes rich in Water

Lets compare vitamin content per 500 calories of Hard Tofu, prepared with nigari vs Boiled Broccoli:

Boiled and Drained Broccoli contains 6.2 times more Vitamin B1, 6.6 times more Vitamin B2, 3.6 times more Vitamin B3, 69 times more Vitamin B5, 21.2 times more Vitamin B6, 20.3 times more Vitamin B9 and 896.2 times more Vitamin C than Hard Tofu, prepared with nigari.
Both Hard Tofu, prepared with nigari as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Hard Tofu, prepared with nigari vs Boiled Broccoli:

Hard Tofu, prepared with nigari has 2.1 times more Calcium, 1.3 times more Copper, 1.3 times more Manganese and 2.5 times more Selenium than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.6 times more Magnesium, 8.3 times more Potassium, 84.9 times more Sodium and 5.2 times more Water than Hard Tofu, prepared with nigari.
Both Hard Tofu, prepared with nigari and Boiled and Drained Broccoli have similar amounts of Iron, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Hard Tofu, prepared with nigari has 5.9 times more Fat, 4.4 times more Saturated Fat, 1.4 times more Omega 3, 23.5 times more Omega 6 and 1.3 times more Protein than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 6.8 times more Carbohydrate and 22.8 times more Fiber than Hard Tofu, prepared with nigari.
Both Hard Tofu, prepared with nigari and Boiled and Drained Broccoli have similar amounts of Energy per 500 kcal.
Both Hard Tofu, prepared with nigari as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Hard Tofu, prepared with nigariVS Mori-nu soft silken tofuBoiled BroccoliVS Mori-nu soft silken tofuHard Tofu, prepared with nigariVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Hard Tofu, prepared with nigariVS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Hard Tofu, prepared with nigari or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: