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Comparing Nutrients in 100 grams Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS Broccoli

Macros Ratio

Protein Fat Carbs

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
43%
50%
7%
Broccoli
27%
8%
65%
100 g ▼

Macro Nutrients

2.1%61kcal
Energy
1.17%34kcal
61 kcalvs34 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
3.8%3.7g
Fat
0.38%0.37g
3.7 gvs0.37 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
1.67%0.53g
Saturated Fat
0.36%0.11g
0.53 gvs0.11 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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15.4%0.25g
Omega 3
3.94%0.063g
0.25 gvs0.063 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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10.8%1.84g
Omega 6
0.29%0.049g
1.84 gvs0.049 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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0.91%1.18g
Carbohydrate
5.1%6.64g
1.18 gvs6.64 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
0.97%0.7g
Sugars
2.34%1.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.7 gvs1.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
0.94%0.68g
≤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]
NA gvs0.68 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
%0.49g
NA gvs0.49 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.1g
NA gvs0.1 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
0.53%0.2g
Fiber
6.84%2.6g
0.2 gvs2.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
13%7.17g
Protein
5.04%2.82g
7.17 gvs2.82 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
3.44%31μg
RAE, retinol activity equivalents
0 μgvs31 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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3.9%0.047mg
Vitamin B1
5.9%0.071mg
Thiamine
0.047 mgvs0.071 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
2.85%0.037mg
Vitamin B2
9%0.12mg
Riboflavin
0.037 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
3.34%0.54mg
Vitamin B3
4%0.64mg
Niacin, nicotinic acid, niacinamide
0.54 mgvs0.64 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
1%0.051mg
Vitamin B5
11.5%0.57mg
Pantothenic acid
0.051 mgvs0.57 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
4%0.052mg
Vitamin B6
13.5%0.18mg
Pyridoxine
0.052 mgvs0.18 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
11%44μg
Vitamin B9
15.8%63μg
Folates and Folic Acid
44 μgvs63 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
0.22%0.2mg
Vitamin C
99%89.2mg
Ascorbic acid
0.2 mgvs89.2 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 .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
0.067%0.01mg
Vitamin E
5.2%0.78mg
Tocopherols and Tocotrienols
0.01 mgvs0.78 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.67%2μg
Vitamin K
84.7%102μg
Phytomenadione or phylloquinone
2 μgvs102 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

11%111mg
Calcium
4.7%47mg
111 mgvs47 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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17.4%0.16mg
Copper
5.44%0.049mg
0.16 mgvs0.049 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
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 .

Find Legumes rich in Fluoride
14%1.1mg
Iron
9.13%0.73mg
1.1 mgvs0.73 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.43%27mg
Magnesium
5%21mg
27 mgvs21 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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17%0.39mg
Manganese
9.13%0.21mg
0.39 mgvs0.21 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
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 .

Find Legumes rich in Molybdenum
13%92mg
Phosphorus
9.43%66mg
92 mgvs66 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
3.53%120mg
Potassium
9.3%316mg
120 mgvs316 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
16%8.9μg
Selenium
4.55%2.5μg
8.9 μgvs2.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
0.53%8mg
Sodium
2.2%33mg
8 mgvs33 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
5.8%0.64mg
Zinc
3.73%0.41mg
0.64 mgvs0.41 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
2.36%87.3g
Water
2.4%89.3g
87.3 gvs89.3 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 Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Broccoli:
Comparing minerals per 100 grams for Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Broccoli:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: