Comparing Nutrients in 500 calories Tofu YogurtVS Frozen Chopped Broccoli

Weight per 500 calories

Tofu Yogurt

532g

Frozen Chopped Broccoli

1923g

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 500 calories - Tofu Yogurt or Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

Tofu Yogurt

15%

17%

68%

Frozen Chopped Broccoli

34%

58%

500 kcal ▼

Macro Nutrients

Tofu Yogurtvs 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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9.87%9.57g

Fat

5.75%5.58g

9.57 gvs5.58 g

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

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4.3%1.38g

Saturated Fat

2.64%0.85g

1.38 gvs0.85 g

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

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38.6%0.62g

Omega 3

126%2g

0.62 gvs2 g

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

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28%4.8g

Omega 6

3.5%0.6g

4.8 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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65.3%85g

Carbohydrate

70.7%92g

85 gvs92 g

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

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9.1%6.6g

Sugars

36%26g

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

6.6 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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2.8%1.06g

Fiber

152%57.7g

1.06 gvs57.7 g

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

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33.2%18.6g

Protein

96%54g

18.6 gvs54 g

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

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Vitamins

Tofu Yogurtvs Frozen Chopped Broccoli

1.2%10.6μg

Vitamin A

111%1000μg

RAE, retinol activity equivalents

10.6 μgvs1000 μg

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

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26.6%0.32mg

Vitamin B1

85%1mg

Thiamine

0.32 mgvs1 mg

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

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8.2%0.11mg

Vitamin B2

142%1.85mg

Riboflavin

0.11 mgvs1.85 mg

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

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7.98%1.28mg

Vitamin B3

56.5%9.04mg

Niacin, nicotinic acid, niacinamide

1.28 mgvs9.04 mg

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

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Vitamin B5

107%5.37mg

Pantothenic acid

NA mgvs5.37 mg

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

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8.2%0.11mg

Vitamin B6

192%2.5mg

Pyridoxine

0.11 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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7.98%32μg

Vitamin B9

322%1288μg

Folates and Folic Acid

32 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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14.8%13.3mg

Vitamin C

1205%1085mg

Ascorbic acid

13.3 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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11%1.65mg

Vitamin E

156%23.5mg

Tocopherols and Tocotrienols

1.65 mgvs23.5 mg

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

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15.5%18.6μg

Vitamin K

1300%1560μg

Phytomenadione or phylloquinone

18.6 μgvs1560 μg

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

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Minerals

Tofu Yogurtvs Frozen Chopped Broccoli

62.8%628mg

Calcium

108%1077mg

628 mgvs1077 mg

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

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44.3%0.4mg

Copper

81%0.73mg

0.4 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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70.5%5.64mg

Iron

195%15.6mg

5.64 mgvs15.6 mg

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

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50.7%213mg

Magnesium

82.4%346mg

213 mgvs346 mg

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

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Manganese

246%5.65mg

NA 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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29%202mg

Phosphorus

137%962mg

202 mgvs962 mg

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

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7.35%250mg

Potassium

120%4077mg

250 mgvs4077 mg

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

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126%69μg

Selenium

98%54μg

69 μgvs54 μg

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

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12.4%186mg

Sodium

30.8%462mg

186 mgvs462 mg

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

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15%1.65mg

Zinc

84%9.23mg

1.65 mgvs9.23 mg

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

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11%412g

Water

47.5%1759g

412 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 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 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
Both Tofu yogurt 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 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 500 calories Tofu YogurtVS Frozen Chopped Broccoli

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: