Comparing Nutrients in 5 ounces Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS Broccoli

Macros Ratio

Protein Fat Carbs

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

43%

50%

Broccoli

27%

65%

5 oz ▼

Macro Nutrients

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

3%86.5kcal

Energy

1.66%48kcal

86.5 kcalvs48 kcal

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

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5.4%5.23g

Fat

0.54%0.52g

5.23 gvs0.52 g

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

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2.36%0.76g

Saturated Fat

0.5%0.16g

0.76 gvs0.16 g

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

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21.8%0.35g

Omega 3

5.6%0.089g

0.35 gvs0.089 g

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

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15.3%2.6g

Omega 6

0.41%0.069g

2.6 gvs0.069 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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1.3%1.67g

Carbohydrate

7.24%9.4g

1.67 gvs9.4 g

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

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1.37%0.99g

Sugars

3.32%2.4g

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

0.99 gvs2.4 g

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

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Fructose

1.33%0.96g

≤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 gvs0.96 g

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

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Glucose

%0.69g

NA gvs0.69 g

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

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Sucrose

%0.14g

NA gvs0.14 g

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

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0.75%0.28g

Fiber

9.7%3.7g

0.28 gvs3.7 g

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

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18%10g

Protein

7.14%4g

10 gvs4 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, soft, prepared with calcium sulfate and magnesium chloride (nigari)vs Broccoli

0%0μg

Vitamin A

4.9%44μg

RAE, retinol activity equivalents

0 μgvs44 μg

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

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5.55%0.067mg

Vitamin B1

8.4%0.1mg

Thiamine

0.067 mgvs0.1 mg

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

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4.03%0.052mg

Vitamin B2

12.8%0.17mg

Riboflavin

0.052 mgvs0.17 mg

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

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4.74%0.76mg

Vitamin B3

5.66%0.91mg

Niacin, nicotinic acid, niacinamide

0.76 mgvs0.91 mg

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

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1.45%0.072mg

Vitamin B5

16.2%0.81mg

Pantothenic acid

0.072 mgvs0.81 mg

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

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5.67%0.074mg

Vitamin B6

19%0.25mg

Pyridoxine

0.074 mgvs0.25 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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15.6%62.4μg

Vitamin B9

22.3%89.3μg

Folates and Folic Acid

62.4 μgvs89.3 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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0.31%0.28mg

Vitamin C

140%126mg

Ascorbic acid

0.28 mgvs126 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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0.094%0.014mg

Vitamin E

7.37%1.1mg

Tocopherols and Tocotrienols

0.014 mgvs1.1 mg

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

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2.36%2.83μg

Vitamin K

120%144μg

Phytomenadione or phylloquinone

2.83 μgvs144 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 Broccoli

15.7%157mg

Calcium

6.66%66.6mg

157 mgvs66.6 mg

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

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24.7%0.22mg

Copper

7.7%0.069mg

0.22 mgvs0.069 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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19.7%1.57mg

Iron

13%1.03mg

1.57 mgvs1.03 mg

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

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9.1%38.3mg

Magnesium

7.1%29.8mg

38.3 mgvs29.8 mg

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

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24%0.55mg

Manganese

13%0.3mg

0.55 mgvs0.3 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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18.6%130mg

Phosphorus

13.4%94mg

130 mgvs94 mg

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

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5%170mg

Potassium

13%448mg

170 mgvs448 mg

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

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23%12.6μg

Selenium

6.44%3.54μg

12.6 μgvs3.54 μg

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

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0.76%11.3mg

Sodium

3.1%46.8mg

11.3 mgvs46.8 mg

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

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8.25%0.91mg

Zinc

5.3%0.58mg

0.91 mgvs0.58 mg

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

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3.34%124g

Water

3.42%127g

124 gvs127 g

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

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Lets compare vitamin content per 5 ounces of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Broccoli:

Raw Broccoli contains more Vitamin A, 1.5 times more Vitamin B1, 3.2 times more Vitamin B2, 11.2 times more Vitamin B5, 3.4 times more Vitamin B6, 1.4 times more Vitamin B9, 446 times more Vitamin C, 78 times more Vitamin E and 50.8 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) and Raw Broccoli have similar amounts of Vitamin B3 per 5 oz.
Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Broccoli:

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 2.4 times more Calcium, 3.2 times more Copper, 1.5 times more Iron, 1.3 times more Magnesium, 1.9 times more Manganese, 1.4 times more Phosphorus, 3.6 times more Selenium and 1.6 times more Zinc than Raw Broccoli.
While Raw Broccoli contains 2.6 times more Potassium and 4.1 times more Sodium than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Raw Broccoli have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 1.8 times more Energy, 10 times more Fat, 4.7 times more Saturated Fat, 3.9 times more Omega 3, 37.4 times more Omega 6 and 2.5 times more Protein than Raw Broccoli.
While Raw Broccoli contains 5.6 times more Carbohydrate, 2.4 times more Sugars and 13 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) as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS KoyadofuBroccoliVS KoyadofuTofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS Boiled BroccoliBroccoliVS Boiled Broccoli

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Comparing Nutrients in 5 ounces Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: