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

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

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

42%

44%

14%

100 g ▼

Macro Nutrients

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

1.17%34kcal

Energy

2.7%78kcal

34 kcalvs78 kcal

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

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0.38%0.37g

Fat

4.3%4.17g

0.37 gvs4.17 g

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

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0.36%0.11g

Saturated Fat

2.48%0.79g

0.11 gvs0.79 g

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

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3.94%0.063g

Omega 3

10.4%0.17g

0.063 gvs0.17 g

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

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0.29%0.049g

Omega 6

8.64%1.47g

0.049 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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5.1%6.64g

Carbohydrate

2.2%2.85g

6.64 gvs2.85 g

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

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2.34%1.7g

Sugars

0.83%0.6g

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

1.7 gvs0.6 g

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

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0.94%0.68g

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]

0.68 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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%0.1g

Sucrose

0.1 gvsNA g

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

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6.84%2.6g

Fiber

2.37%0.9g

2.6 gvs0.9 g

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

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5.04%2.82g

Protein

16%9.04g

2.82 gvs9.04 g

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

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Vitamins

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

3.44%31μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

31 μgvs0 μg

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

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5.9%0.071mg

Vitamin B1

5%0.06mg

Thiamine

0.071 mgvs0.06 mg

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

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9%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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4%0.64mg

Vitamin B3

0.63%0.1mg

Niacin, nicotinic acid, niacinamide

0.64 mgvs0.1 mg

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

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11.5%0.57mg

Vitamin B5

2.2%0.11mg

Pantothenic acid

0.57 mgvs0.11 mg

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

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13.5%0.18mg

Vitamin B6

5.46%0.071mg

Pyridoxine

0.18 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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15.8%63μg

Vitamin B9

4.75%19μg

Folates and Folic Acid

63 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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99%89.2mg

Vitamin C

0.22%0.2mg

Ascorbic acid

89.2 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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5.2%0.78mg

Vitamin E

0.067%0.01mg

Tocopherols and Tocotrienols

0.78 mgvs0.01 mg

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

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84.7%102μg

Vitamin K

2%2.4μg

Phytomenadione or phylloquinone

102 μgvs2.4 μg

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

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Minerals

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

4.7%47mg

Calcium

20%201mg

47 mgvs201 mg

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

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5.44%0.049mg

Copper

23.7%0.21mg

0.049 mgvs0.21 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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9.13%0.73mg

Iron

20%1.6mg

0.73 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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9.13%0.21mg

Manganese

27%0.63mg

0.21 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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9.43%66mg

Phosphorus

17.3%121mg

66 mgvs121 mg

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

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9.3%316mg

Potassium

4.35%148mg

316 mgvs148 mg

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

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4.55%2.5μg

Selenium

18%9.9μg

2.5 μgvs9.9 μg

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

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2.2%33mg

Sodium

0.8%12mg

33 mgvs12 mg

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

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3.73%0.41mg

Zinc

7.55%0.83mg

0.41 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 Broccoli vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

Raw Broccoli has more Vitamin A, 1.9 times more Vitamin B2, 6.3 times more Vitamin B3, 5.2 times more Vitamin B5, 2.5 times more Vitamin B6, 3.3 times more Vitamin B9, 446 times more Vitamin C, 78 times more Vitamin E and 42.3 times more Vitamin K than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
Both Raw Broccoli and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Vitamin B1 per 100 g.
Both Raw 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 Broccoli vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

Raw Broccoli has 2.1 times more Potassium and 2.8 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 4.3 times more Calcium, 4.3 times more Copper, 2.2 times more Iron, 1.8 times more Magnesium, 3 times more Manganese, 1.8 times more Phosphorus, 4 times more Selenium and 2 times more Zinc than Raw Broccoli.
Both Raw 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:

Raw Broccoli has 2.3 times more Carbohydrate, 2.8 times more Sugars and 2.9 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 2.3 times more Energy, 11.3 times more Fat, 7 times more Saturated Fat, 2.7 times more Omega 3, 30 times more Omega 6 and 3.2 times more Protein than Raw Broccoli.
Both Raw 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:

BroccoliVS Boiled BroccoliTofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)VS Boiled BroccoliBroccoliVS 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 BroccoliVS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: