Comparing Nutrients in 100 grams Boiled BroccoliVS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

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

42%

44%

14%

100 g ▼

Macro Nutrients

Boiled Broccolivs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

1.2%35kcal

Energy

2.7%78kcal

35 kcalvs78 kcal

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

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0.42%0.41g

Fat

4.3%4.17g

0.41 gvs4.17 g

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

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0.25%0.079g

Saturated Fat

2.48%0.79g

0.079 gvs0.79 g

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

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7.44%0.12g

Omega 3

10.4%0.17g

0.12 gvs0.17 g

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

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0.3%0.051g

Omega 6

8.64%1.47g

0.051 gvs1.47 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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5.52%7.18g

Carbohydrate

2.2%2.85g

7.18 gvs2.85 g

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

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1.9%1.4g

Sugars

0.83%0.6g

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

1.4 gvs0.6 g

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

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1.02%0.74g

Fructose

≤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]

0.74 gvsNA g

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

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%0.49g

Glucose

0.49 gvsNA g

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

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%0.08g

Sucrose

0.08 gvsNA g

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

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8.7%3.3g

Fiber

2.37%0.9g

3.3 gvs0.9 g

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

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4.25%2.38g

Protein

16%9.04g

2.38 gvs9.04 g

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

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Vitamins

Boiled Broccolivs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

8.56%77μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

77 μgvs0 μg

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

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5.25%0.063mg

Vitamin B1

5%0.06mg

Thiamine

0.063 mgvs0.06 mg

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

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9.46%0.12mg

Vitamin B2

4.85%0.063mg

Riboflavin

0.12 mgvs0.063 mg

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

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3.46%0.55mg

Vitamin B3

0.63%0.1mg

Niacin, nicotinic acid, niacinamide

0.55 mgvs0.1 mg

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

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12.3%0.62mg

Vitamin B5

2.2%0.11mg

Pantothenic acid

0.62 mgvs0.11 mg

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

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15.4%0.2mg

Vitamin B6

5.46%0.071mg

Pyridoxine

0.2 mgvs0.071 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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27%108μg

Vitamin B9

4.75%19μg

Folates and Folic Acid

108 μgvs19 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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72%65mg

Vitamin C

0.22%0.2mg

Ascorbic acid

65 mgvs0.2 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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9.67%1.45mg

Vitamin E

0.067%0.01mg

Tocopherols and Tocotrienols

1.45 mgvs0.01 mg

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

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118%141μg

Vitamin K

2%2.4μg

Phytomenadione or phylloquinone

141 μgvs2.4 μg

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

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Minerals

Boiled Broccolivs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

4%40mg

Calcium

20%201mg

40 mgvs201 mg

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

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6.78%0.061mg

Copper

23.7%0.21mg

0.061 mgvs0.21 mg

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

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0.1%4μg

Fluoride

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

4 μgvsNA μg

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

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8.38%0.67mg

Iron

20%1.6mg

0.67 mgvs1.6 mg

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

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5%21mg

Magnesium

8.8%37mg

21 mgvs37 mg

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

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8.43%0.19mg

Manganese

27%0.63mg

0.19 mgvs0.63 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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9.57%67mg

Phosphorus

17.3%121mg

67 mgvs121 mg

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

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8.6%293mg

Potassium

4.35%148mg

293 mgvs148 mg

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

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2.9%1.6μg

Selenium

18%9.9μg

1.6 μgvs9.9 μg

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

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2.73%41mg

Sodium

0.8%12mg

41 mgvs12 mg

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

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4.1%0.45mg

Zinc

7.55%0.83mg

0.45 mgvs0.83 mg

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

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2.4%89.3g

Water

2.24%83g

89.3 gvs83 g

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

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Lets compare vitamin content per 100 grams of Boiled Broccoli vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

Boiled and Drained Broccoli has more Vitamin A, 2 times more Vitamin B2, 5.5 times more Vitamin B3, 5.6 times more Vitamin B5, 2.8 times more Vitamin B6, 5.7 times more Vitamin B9, 324.5 times more Vitamin C, 145 times more Vitamin E and 58.8 times more Vitamin K than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
Both Boiled and Drained Broccoli and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Vitamin B1 per 100 g.
Both Boiled and Drained Broccoli as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Broccoli vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

Boiled and Drained Broccoli has 2 times more Potassium and 3.4 times more Sodium than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
While Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 5 times more Calcium, 3.5 times more Copper, 2.4 times more Iron, 1.8 times more Magnesium, 3.2 times more Manganese, 1.8 times more Phosphorus, 6.2 times more Selenium and 1.8 times more Zinc than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

Boiled and Drained Broccoli has 2.5 times more Carbohydrate, 2.3 times more Sugars and 3.7 times more Fiber than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
While Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 2.2 times more Energy, 10.2 times more Fat, 10 times more Saturated Fat, 1.4 times more Omega 3, 28.8 times more Omega 6 and 3.8 times more Protein than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Boiled BroccoliVS Frozen Chopped BroccoliTofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)VS Frozen Chopped BroccoliBoiled BroccoliVS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)VS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

Compare Foods

Comparing Nutrients in 100 grams Boiled BroccoliVS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: