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Comparing Nutrients in 100 grams Tofu YogurtVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Tofu Yogurt
15%
17%
68%
Boiled Broccoli
23%
9%
68%
100 g ▼

Macro Nutrients

3.24%94kcal
Energy
1.2%35kcal
94 kcalvs35 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
1.86%1.8g
Fat
0.42%0.41g
1.8 gvs0.41 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
0.81%0.26g
Saturated Fat
0.25%0.079g
0.26 gvs0.079 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7.25%0.12g
Omega 3
7.44%0.12g
0.12 gvs0.12 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
5.3%0.9g
Omega 6
0.3%0.051g
0.9 gvs0.051 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
12.3%16g
Carbohydrate
5.52%7.18g
16 gvs7.18 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
1.7%1.24g
Sugars
1.9%1.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.24 gvs1.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
1.02%0.74g
≤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 gvs0.74 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 .

Find Legumes rich in Glucose
NA
Sucrose
%0.08g
NA gvs0.08 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
0.53%0.2g
Fiber
8.7%3.3g
0.2 gvs3.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
6.25%3.5g
Protein
4.25%2.38g
3.5 gvs2.38 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0.22%2μg
Vitamin A
8.56%77μg
RAE, retinol activity equivalents
2 μgvs77 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
5%0.06mg
Vitamin B1
5.25%0.063mg
Thiamine
0.06 mgvs0.063 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
1.54%0.02mg
Vitamin B2
9.46%0.12mg
Riboflavin
0.02 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
1.5%0.24mg
Vitamin B3
3.46%0.55mg
Niacin, nicotinic acid, niacinamide
0.24 mgvs0.55 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
NA
Vitamin B5
12.3%0.62mg
Pantothenic acid
NA mgvs0.62 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
1.54%0.02mg
Vitamin B6
15.4%0.2mg
Pyridoxine
0.02 mgvs0.2 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
1.5%6μg
Vitamin B9
27%108μg
Folates and Folic Acid
6 μgvs108 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
2.78%2.5mg
Vitamin C
72%65mg
Ascorbic acid
2.5 mgvs65 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
2.07%0.31mg
Vitamin E
9.67%1.45mg
Tocopherols and Tocotrienols
0.31 mgvs1.45 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
2.9%3.5μg
Vitamin K
118%141μg
Phytomenadione or phylloquinone
3.5 μgvs141 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

11.8%118mg
Calcium
4%40mg
118 mgvs40 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
8.33%0.075mg
Copper
6.78%0.061mg
0.075 mgvs0.061 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
0.1%4μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs4 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
13.3%1.06mg
Iron
8.38%0.67mg
1.06 mgvs0.67 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
9.52%40mg
Magnesium
5%21mg
40 mgvs21 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
NA
Manganese
8.43%0.19mg
NA mgvs0.19 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
5.43%38mg
Phosphorus
9.57%67mg
38 mgvs67 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
1.4%47mg
Potassium
8.6%293mg
47 mgvs293 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
23.6%13μg
Selenium
2.9%1.6μg
13 μgvs1.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
2.33%35mg
Sodium
2.73%41mg
35 mgvs41 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
2.8%0.31mg
Zinc
4.1%0.45mg
0.31 mgvs0.45 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
2.1%77.5g
Water
2.4%89.3g
77.5 gvs89.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 100 grams of Tofu Yogurt vs Boiled Broccoli:
Comparing minerals per 100 grams for Tofu Yogurt vs Boiled Broccoli:
Comparison of macro-nutrients per 100 grams:



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