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Compare Nutrients in 100 grams BroccoliVS Tofu Yogurt

Macros Ratio

ProteinsFatsCarbs

Broccoli
33%
10%
57%
Tofu Yogurt
15%
17%
68%

Vitamins

100gRDA for Men 19-30 years
BroccoliTofu Yogurt
Vitamin A
3.44%
0.22%
31 μg2 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
5.9%
5%
0.071 mg0.06 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
9%
1.54%
0.117 mg0.02 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
4%
1.5%
0.639 mg0.24 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
13%
1.54%
0.175 mg0.02 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
99%
2.78%
89.2 mg2.5 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
5.2%
2.07%
0.78 mg0.31 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
84.7%
2.9%
101.6 μg3.5 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
15.8%
1.5%
63 μg6 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
BroccoliTofu Yogurt
Calcium
4.7%
11.8%
47 mg118 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
5.44%
8.33%
0.049 mg0.075 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
9.13%
13%
0.73 mg1.06 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
5.25%
10%
21 mg40 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
9.13%
NA
0.21 mgNA mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
9.43%
5.43%
66 mg38 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
6.72%
1%
316 mg47 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
4.55%
23.6%
2.5 μg13 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
2.2%
2.33%
33 mg35 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
3.73%
2.8%
0.41 mg0.31 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Broccoli vs Tofu Yogurt:
Raw Broccoli has 15.5 times more Vitamin A, 5.9 times more Vitamin B2, 2.7 times more Vitamin B3, 8.8 times more Vitamin B6, 35.7 times more Vitamin C, 2.5 times more Vitamin E, 29 times more Vitamin K and 10.5 times more Folate than Tofu yogurt. Both Raw Broccoli and Tofu yogurt have similar amounts of Thiamine per 100g.

Comparing minerals per 100 grams for Broccoli vs Tofu Yogurt:
Raw Broccoli has 1.7 times more Phosphorus, 6.7 times more Potassium and 1.3 times more Zinc than Tofu yogurt. While Tofu yogurt contains 2.5 times more Calcium, 1.5 times more Copper, 1.5 times more Iron, 1.9 times more Magnesium and 5.2 times more Selenium than Raw Broccoli. Both Raw Broccoli and Tofu yogurt have similar amounts of Sodium per 100g.

Macro Nutrients

100gRDA for Men 19-30 years
BroccoliTofu Yogurt
Fat
0.38%
1.86%
0.37 g1.8 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
5.04%
6.25%
2.82 g3.5 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
5.1%
12%
6.64 g15.96 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
1.17%
3.24%
34 kcal94 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
2.34%
1.7%
1.7 g1.24 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
6.84%
0.53%
2.6 g0.2 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.36%
0.81%
0.114 g0.259 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
3.94%
7.25%
0.063 g0.116 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.29%
5.3%
0.049 g0.901 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
2.4%
2.1%
89.3 g77.5 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Raw Broccoli has 1.4 times more Sugars and 13 times more Fiber than Tofu yogurt. While Tofu yogurt contains 4.9 times more Fat, 2.4 times more Carbohydrate, 2.8 times more Energy, 1.8 times more Omega 3 and 18.4 times more Omega 6 than Raw Broccoli. Both Raw Broccoli and Tofu yogurt have similar amounts of Protein and Water per 100g.