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Comparing Nutrients in 100 grams BroccoliVS Tofu Yogurt

Macros Ratio

Protein Fat Carbs

Broccoli
27%
8%
65%
Tofu Yogurt
15%
17%
68%
100 g ▼

Macro Nutrients

1.17%34kcal
Energy
3.24%94kcal
34 kcalvs94 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.38%0.37g
Fat
1.86%1.8g
0.37 gvs1.8 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.36%0.11g
Saturated Fat
0.81%0.26g
0.11 gvs0.26 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.94%0.063g
Omega 3
7.25%0.12g
0.063 gvs0.12 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.29%0.049g
Omega 6
5.3%0.9g
0.049 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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5.1%6.64g
Carbohydrate
12.3%16g
6.64 gvs16 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.34%1.7g
Sugars
1.7%1.24g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.7 gvs1.24 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.94%0.68g
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]
0.68 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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%0.1g
Sucrose
NA
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
0.53%0.2g
2.6 gvs0.2 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.04%2.82g
Protein
6.25%3.5g
2.82 gvs3.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

3.44%31μg
Vitamin A
0.22%2μg
RAE, retinol activity equivalents
31 μgvs2 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
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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4%0.64mg
Vitamin B3
1.5%0.24mg
Niacin, nicotinic acid, niacinamide
0.64 mgvs0.24 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
11.5%0.57mg
Vitamin B5
NA
Pantothenic acid
0.57 mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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13.5%0.18mg
Vitamin B6
1.54%0.02mg
Pyridoxine
0.18 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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15.8%63μg
Vitamin B9
1.5%6μg
Folates and Folic Acid
63 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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99%89.2mg
Vitamin C
2.78%2.5mg
Ascorbic acid
89.2 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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5.2%0.78mg
Vitamin E
2.07%0.31mg
Tocopherols and Tocotrienols
0.78 mgvs0.31 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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84.7%102μg
Vitamin K
2.9%3.5μg
Phytomenadione or phylloquinone
102 μgvs3.5 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4.7%47mg
Calcium
11.8%118mg
47 mgvs118 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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5.44%0.049mg
Copper
8.33%0.075mg
0.049 mgvs0.075 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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
13.3%1.06mg
0.73 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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9.13%0.21mg
Manganese
NA
0.21 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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9.43%66mg
Phosphorus
5.43%38mg
66 mgvs38 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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9.3%316mg
Potassium
1.4%47mg
316 mgvs47 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.55%2.5μg
Selenium
23.6%13μg
2.5 μgvs13 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
2.2%33mg
Sodium
2.33%35mg
33 mgvs35 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.73%0.41mg
Zinc
2.8%0.31mg
0.41 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 Broccoli vs Tofu Yogurt:
Comparing minerals per 100 grams for Broccoli vs Tofu Yogurt:
Comparison of macro-nutrients per 100 grams:



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