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Comparing Nutrients in 100 grams Boiled BroccoliVS Tofu Yogurt

Macros Ratio

Protein Fat Carbs

Boiled Broccoli
23%
9%
68%
Tofu Yogurt
15%
17%
68%
100 g ▼

Macro Nutrients

1.2%35kcal
Energy
3.24%94kcal
35 kcalvs94 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.42%0.41g
Fat
1.86%1.8g
0.41 gvs1.8 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.25%0.079g
Saturated Fat
0.81%0.26g
0.079 gvs0.26 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7.44%0.12g
Omega 3
7.25%0.12g
0.12 gvs0.12 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.3%0.051g
Omega 6
5.3%0.9g
0.051 gvs0.9 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
12.3%16g
7.18 gvs16 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.9%1.4g
Sugars
1.7%1.24g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.4 gvs1.24 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.02%0.74g
Fructose
NA
≤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
NA
0.49 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.08g
Sucrose
NA
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
0.53%0.2g
3.3 gvs0.2 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.25%2.38g
Protein
6.25%3.5g
2.38 gvs3.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

8.56%77μg
Vitamin A
0.22%2μg
RAE, retinol activity equivalents
77 μgvs2 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
1.54%0.02mg
Riboflavin
0.12 mgvs0.02 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.46%0.55mg
Vitamin B3
1.5%0.24mg
Niacin, nicotinic acid, niacinamide
0.55 mgvs0.24 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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12.3%0.62mg
Vitamin B5
NA
Pantothenic acid
0.62 mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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15.4%0.2mg
Vitamin B6
1.54%0.02mg
Pyridoxine
0.2 mgvs0.02 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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27%108μg
Vitamin B9
1.5%6μg
Folates and Folic Acid
108 μgvs6 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
2.78%2.5mg
Ascorbic acid
65 mgvs2.5 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
2.07%0.31mg
Tocopherols and Tocotrienols
1.45 mgvs0.31 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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118%141μg
Vitamin K
2.9%3.5μg
Phytomenadione or phylloquinone
141 μgvs3.5 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4%40mg
Calcium
11.8%118mg
40 mgvs118 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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6.78%0.061mg
Copper
8.33%0.075mg
0.061 mgvs0.075 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.1%4μg
Fluoride
NA
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
13.3%1.06mg
0.67 mgvs1.06 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5%21mg
Magnesium
9.52%40mg
21 mgvs40 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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8.43%0.19mg
Manganese
NA
0.19 mgvsNA mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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
5.43%38mg
67 mgvs38 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8.6%293mg
Potassium
1.4%47mg
293 mgvs47 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.9%1.6μg
Selenium
23.6%13μg
1.6 μgvs13 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.73%41mg
Sodium
2.33%35mg
41 mgvs35 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.1%0.45mg
Zinc
2.8%0.31mg
0.45 mgvs0.31 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.4%89.3g
Water
2.1%77.5g
89.3 gvs77.5 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 Yogurt:
Comparing minerals per 100 grams for Boiled Broccoli vs Tofu Yogurt:
Comparison of macro-nutrients per 100 grams:



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