Comparing Nutrients in 500 calories Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS Frozen Chopped Broccoli

Weight per 500 calories

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

820g

Frozen Chopped Broccoli

1923g

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 2.3 times more energy per 100g than Frozen Chopped Broccoli. It has low energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 500 calories - Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) or Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

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

43%

50%

Frozen Chopped Broccoli

34%

58%

500 kcal ▼

Macro Nutrients

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)vs 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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31%30.2g

Fat

5.75%5.58g

30.2 gvs5.58 g

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

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13.7%4.37g

Saturated Fat

2.64%0.85g

4.37 gvs0.85 g

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

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126%2g

Omega 3

126%2g

2 gvs2 g

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

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88.5%15g

Omega 6

3.5%0.6g

15 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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7.44%9.67g

Carbohydrate

70.7%92g

9.67 gvs92 g

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

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7.9%5.74g

Sugars

36%26g

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

5.74 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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4.3%1.64g

Fiber

152%57.7g

1.64 gvs57.7 g

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

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105%58.8g

Protein

96%54g

58.8 gvs54 g

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

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Vitamins

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

0%0μg

Vitamin A

111%1000μg

RAE, retinol activity equivalents

0 μgvs1000 μg

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

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32%0.39mg

Vitamin B1

85%1mg

Thiamine

0.39 mgvs1 mg

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

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23.3%0.3mg

Vitamin B2

142%1.85mg

Riboflavin

0.3 mgvs1.85 mg

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

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27.4%4.4mg

Vitamin B3

56.5%9.04mg

Niacin, nicotinic acid, niacinamide

4.4 mgvs9.04 mg

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

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8.36%0.42mg

Vitamin B5

107%5.37mg

Pantothenic acid

0.42 mgvs5.37 mg

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

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32.8%0.43mg

Vitamin B6

192%2.5mg

Pyridoxine

0.43 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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90%361μg

Vitamin B9

322%1288μg

Folates and Folic Acid

361 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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1.82%1.64mg

Vitamin C

1205%1085mg

Ascorbic acid

1.64 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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0.55%0.082mg

Vitamin E

156%23.5mg

Tocopherols and Tocotrienols

0.082 mgvs23.5 mg

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

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13.7%16.4μg

Vitamin K

1300%1560μg

Phytomenadione or phylloquinone

16.4 μgvs1560 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 Frozen Chopped Broccoli

91%910mg

Calcium

108%1077mg

910 mgvs1077 mg

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

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143%1.3mg

Copper

81%0.73mg

1.3 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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114%9.1mg

Iron

195%15.6mg

9.1 mgvs15.6 mg

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

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52.7%221mg

Magnesium

82.4%346mg

221 mgvs346 mg

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

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139%3.2mg

Manganese

246%5.65mg

3.2 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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108%754mg

Phosphorus

137%962mg

754 mgvs962 mg

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

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29%984mg

Potassium

120%4077mg

984 mgvs4077 mg

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

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133%73μg

Selenium

98%54μg

73 μgvs54 μg

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

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4.37%65.6mg

Sodium

30.8%462mg

65.6 mgvs462 mg

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

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47.7%5.25mg

Zinc

84%9.23mg

5.25 mgvs9.23 mg

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

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19.3%715g

Water

47.5%1759g

715 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 Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Frozen Chopped Broccoli:

Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 2.6 times more Vitamin B1, 6.1 times more Vitamin B2, 2.1 times more Vitamin B3, 12.8 times more Vitamin B5, 5.9 times more Vitamin B6, 3.6 times more Vitamin B9, 661.6 times more Vitamin C, 286.2 times more Vitamin E and 95.1 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 Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Frozen Chopped Broccoli:

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 1.8 times more Copper and 1.4 times more Selenium than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 1.7 times more Iron, 1.6 times more Magnesium, 1.8 times more Manganese, 1.3 times more Phosphorus, 4.1 times more Potassium, 7 times more Sodium, 1.8 times more Zinc and 2.5 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 Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 5.4 times more Fat, 5.2 times more Saturated Fat and 25.2 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 9.5 times more Carbohydrate, 4.5 times more Sugars and 35.2 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 Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Omega 3 and Protein per 500 kcal.
Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS KoyadofuFrozen Chopped BroccoliVS KoyadofuTofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 500 calories Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS Frozen Chopped Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) or Frozen Chopped Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: