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Comparing Nutrients in 100 calories BroccoliVS Tofu Yogurt

Weight per 100 calories

Broccoli
294g
Tofu Yogurt
106g

Tofu yogurt has 2.8 times more energy per unit of mass than Raw Broccoli, which is average in comparison to other foods. Broccoli having low energy density.

Which food has more nutrients per 100 calories - Broccoli or Tofu Yogurt?

Macros Ratio

Protein Fat Carbs

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

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
1.12%1.1g
Fat
1.97%1.9g
1.1 gvs1.9 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.05%0.34g
Saturated Fat
0.86%0.28g
0.34 gvs0.28 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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11.6%0.19g
Omega 3
7.7%0.12g
0.19 gvs0.12 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.85%0.14g
Omega 6
5.64%0.96g
0.14 gvs0.96 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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15%19.5g
Carbohydrate
13%17g
19.5 gvs17 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
6.9%5g
Sugars
1.8%1.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5 gvs1.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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2.76%2g
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]
2 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.44g
Glucose
NA
1.44 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.29g
Sucrose
NA
0.29 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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20%7.65g
Fiber
0.56%0.21g
7.65 gvs0.21 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
15%8.3g
Protein
6.65%3.72g
8.3 gvs3.72 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

10%91μg
Vitamin A
0.24%2.13μg
RAE, retinol activity equivalents
91 μgvs2.13 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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17.4%0.21mg
Vitamin B1
5.3%0.064mg
Thiamine
0.21 mgvs0.064 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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26.5%0.34mg
Vitamin B2
1.64%0.021mg
Riboflavin
0.34 mgvs0.021 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.7%1.88mg
Vitamin B3
1.6%0.26mg
Niacin, nicotinic acid, niacinamide
1.88 mgvs0.26 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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33.7%1.7mg
Vitamin B5
NA
Pantothenic acid
1.7 mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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39.6%0.51mg
Vitamin B6
1.64%0.021mg
Pyridoxine
0.51 mgvs0.021 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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46.3%185μg
Vitamin B9
1.6%6.4μg
Folates and Folic Acid
185 μgvs6.4 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 .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
292%262mg
Vitamin C
2.96%2.66mg
Ascorbic acid
262 mgvs2.66 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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15.3%2.3mg
Vitamin E
2.2%0.33mg
Tocopherols and Tocotrienols
2.3 mgvs0.33 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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249%299μg
Vitamin K
3.1%3.72μg
Phytomenadione or phylloquinone
299 μgvs3.72 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

14%138mg
Calcium
12.6%126mg
138 mgvs126 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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16%0.14mg
Copper
8.87%0.08mg
0.14 mgvs0.08 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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27%2.15mg
Iron
14%1.13mg
2.15 mgvs1.13 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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14.7%61.8mg
Magnesium
10%42.6mg
61.8 mgvs42.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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27%0.62mg
Manganese
NA
0.62 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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27.7%194mg
Phosphorus
5.78%40.4mg
194 mgvs40.4 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
27.3%929mg
Potassium
1.47%50mg
929 mgvs50 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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13.4%7.35μg
Selenium
25%14μg
7.35 μgvs14 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
6.47%97mg
Sodium
2.5%37.2mg
97 mgvs37.2 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11%1.2mg
Zinc
3%0.33mg
1.2 mgvs0.33 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.1%263g
Water
2.23%82.4g
263 gvs82.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Broccoli vs Tofu Yogurt:
Comparing minerals per 100 calories for Broccoli vs Tofu Yogurt:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: