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Nutrition Facts Comparison Tool

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Broccoli (Cooked)
×
Cooked White Rice
×
Firm Tofu
×

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Broccoli (Cooked) 1 cup chopped (x1) 3% DV 55 calories
  • Cooked White Rice 1 cup (x1) 10% DV 205 calories
  • Firm Tofu 1 cup (x1) 18% DV 363 calories
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Fat Comparison


65g = Full Bar. (~ = missing data)
  • Broccoli (Cooked) 1 cup chopped (x1) 1% DV 0.6g
  • Cooked White Rice 1 cup (x1) 1% DV 0.4g
  • Firm Tofu 1 cup (x1) 28% DV 22g
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Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Broccoli (Cooked) 1 cup chopped (x1) 4% DV 11.2g
  • Cooked White Rice 1 cup (x1) 15% DV 44.5g
  • Firm Tofu 1 cup (x1) 2% DV 7g
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Protein Comparison


50g = Full Bar. (~ = missing data)
  • Broccoli (Cooked) 1 cup chopped (x1) 7% DV 3.7g
  • Cooked White Rice 1 cup (x1) 9% DV 4.3g
  • Firm Tofu 1 cup (x1) 87% DV 43.5g
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Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Broccoli (Cooked) 1 cup chopped (x1) 0% DV 0mg
  • Cooked White Rice 1 cup (x1) 0% DV 0mg
  • Firm Tofu 1 cup (x1) 0% DV 0mg
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Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Broccoli (Cooked) 1 cup chopped (x1) 18% DV 5.1g
  • Cooked White Rice 1 cup (x1) 2% DV 0.6g
  • Firm Tofu 1 cup (x1) 21% DV 5.8g
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Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Broccoli (Cooked) 1 cup chopped (x1) 4% DV 2.2g
  • Cooked White Rice 1 cup (x1) 0% DV 0.1g
  • Firm Tofu 1 cup (x1) ~% DV ~g
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Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Broccoli (Cooked) 1 cup chopped (x1) 6% DV 1mg
  • Cooked White Rice 1 cup (x1) 11% DV 1.9mg
  • Firm Tofu 1 cup (x1) 37% DV 6.7mg
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Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Broccoli (Cooked) 1 cup chopped (x1) 5% DV 62.4mg
  • Cooked White Rice 1 cup (x1) 1% DV 15.8mg
  • Firm Tofu 1 cup (x1) 132% DV 1721.2mg
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Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Broccoli (Cooked) 1 cup chopped (x1) 10% DV 457.1mg
  • Cooked White Rice 1 cup (x1) 1% DV 55.3mg
  • Firm Tofu 1 cup (x1) 13% DV 597.2mg
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Table Legend

  1. Broccoli (Cooked)
  2. Cooked White Rice
  3. Firm Tofu
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 156 158 252
Calories
(%DV)
55
(3%)
205
(10%)
363
(18%)
Fat (g)
(%DV)
0.6
(1%)
0.4
(1%)
22
(28%)
Protein (g)
(%DV)
3.7
(7%)
4.3
(9%)
43.5
(87%)
Carbohydrate (g)
(%DV)
11.2
(4%)
44.5
(15%)
7
(2%)
Sugars (g)
(%DV)
2.2
(4%)
0.1
(0%)
~
(~%)
Fiber (g)
(%DV)
5.1
(18%)
0.6
(2%)
5.8
(21%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0.1
(1%)
0.1
(1%)
3.2
(16%)
Net-Carbs (g) 6.1
43.9
1.2
Trans Fatty Acids (g) 0
~
0
  Minerals
Food # 1 2 3
Weight (g) 156 158 252
Calcium (mg)
(%DV)
62.4
(5%)
15.8
(1%)
1721.2
(132%)
Iron, Fe (mg)
(%DV)
1
(6%)
1.9
(11%)
6.7
(37%)
Potassium, K (mg)
(%DV)
457.1
(10%)
55.3
(1%)
597.2
(13%)
Magnesium (mg)
(%DV)
32.8
(8%)
19
(5%)
146.2
(35%)
Phosphorus, P (mg)
(%DV)
104.5
(8%)
67.9
(5%)
478.8
(38%)
Sodium (mg)
(%DV)
64
(3%)
1.6
(0%)
35.3
(2%)
Zinc, Zn (mg)
(%DV)
0.7
(6%)
0.8
(7%)
4
(36%)
Copper, Cu (mg)
(%DV)
0.1
(11%)
0.1
(12%)
1
(106%)
Manganese (mg)
(%DV)
0.3
(13%)
0.7
(32%)
3
(129%)
Selenium, Se (μg)
(%DV)
2.5
(5%)
11.9
(22%)
43.8
(80%)
Fluoride, F (μg)
(%AI)
6.2
(0%)
64.9
(2%)
~
(~%)
Molybdenum (μg) ~
~
~
Iodine, I (μg) ~
~
~
Chlorine (mg) ~
~
~
Chromium (μg) ~
~
~
  Vitamins
Food # 1 2 3
Weight (g) 156 158 252
Vitamin A, RAE (μg)
(%DV)
120.1
(13%)
0
(0%)
~
(~%)
Vitamin C (mg)
(%DV)
101.2
(112%)
0
(0%)
0.5
(1%)
Thiamin (B1) (mg)
(%DV)
0.1
(8%)
0.3
(21%)
0.4
(33%)
Riboflavin (B2) (mg)
(%DV)
0.2
(15%)
0
(2%)
0.3
(20%)
Niacin (B3) (mg)
(%DV)
0.9
(5%)
2.3
(15%)
1
(6%)
Vitamin B5 (PA) (mg)
(%DV)
1
(19%)
0.6
(12%)
0.3
(7%)
Vitamin B6 (mg)
(%DV)
0.3
(18%)
0.1
(9%)
0.2
(14%)
Biotin (μg) ~
~
~
Folate (B9) (μg)
(%DV)
168.5
(42%)
91.6
(23%)
73.1
(18%)
Folic acid (μg)
(%)
0
(0%)
86.9
(22%)
0
(0%)
Food Folate (μg)
(%)
168.5
(42%)
4.7
(1%)
73.1
(18%)
Folate DFE (μg)
(%)
168.5
(42%)
153.3
(38%)
73.1
(18%)
Choline (mg)
(%DV)
62.6
(11%)
3.3
(1%)
~
(~%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Retinol (μg) 0
0
~
Carotene, beta (μg)
(%RDA)
1449.2
(13%)
0
(0%)
~
(~%)
Carotene, alpha (μg)
(%RDA)
0
(0%)
0
(0%)
~
(~%)
Cryptoxanthin, beta (μg)
(%RDA)
0
(0%)
0
(0%)
~
(~%)
Vitamin A, IU (IU)
(%DV)
2414.9
(80%)
0
(0%)
418.3
(14%)
Lycopene (μg) 0
0
~
Lut + Zeaxanthin (μg) 1684.8
0
~
Vitamin E (mg)
(%DV)
2.3
(15%)
0.1
(0%)
~
(~%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (μg) ~
~
~
Vitamin D3 (μg) ~
~
~
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
220.1
(183%)
0
(0%)
~
(~%)
Vitamin K1 (μg) 0
~
~
Menaquinone-4 (μg) ~
~
~
  Other
Food # 1 2 3
Weight (g) 156 158 252
Water (g) 139.2
108.1
176
Ash (g) 1
1
4
Alcohol (g) 0
0
~
Caffeine (mg) 0
0
~
Theobromine (mg) 0
0
~
PRAL score -5.63
2.73
0.22
  Carbohydrates
Food # 1 2 3
Weight (g) 156 158 252
Soluble Fiber (g) ~
~
~
Insoluble Fiber (g) ~
~
~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Sucrose (g) 0.1
~
~
Glucose (Dextrose) (g) 0.8
~
~
Fructose (g) 1.2
~
~
Lactose (g) 0
~
~
Maltose (g) 0
~
~
Galactose (g) 0
~
~
Starch (g) 0
~
~
Carbohydrate, other (g) ~
~
~
Total sugar alcohols (g) ~
~
~
  Fats
Food # 1 2 3
Weight (g) 156 158 252
Monounsaturated Fats (mg) 62
139
4851
Polyunsaturated Fats (mg) 265
120
12401
Omega 3s (mg)
(%AI)
186
(12%)
21
(1%)
1467
(92%)
Omega 6s (mg)
(%AI)
80
(0%)
98
(1%)
10934
(64%)
Omega 3 to Omega 6 Ratio 2.33
0.21
0.13
Omega 6 to Omega 3 Ratio 0.43
4.77
7.46
18:3 n-3 c,c,c (ALA) (mg) ~
~
~
20:5 n-3 (EPA) (mg) 0
0
~
22:5 n-3 (DPA) (mg) 0
0
~
22:6 n-3 (DHA) (mg) 0
0
~
Trans-Polyenoic Fats (mg) ~
~
~
Stigmasterol (mg) ~
~
~
Campesterol (mg) ~
~
~
Beta-sitosterol (mg) ~
~
~
Phytosterols (mg) ~
~
~
4:0 (mg) 0
0
~
6:0 (mg) 0
0
~
8:0 (mg) 0
0
~
10:0 (mg) 0
0
~
12:0 (mg) 3
0
~
13:0 (mg) ~
~
~
14:0 (mg) 0
3
60
15:0 (mg) 0
~
~
16:0 (mg) 87
109
2331
17:0 (mg) 0
~
~
18:0 (mg) 20
8
784
20:0 (mg) 6
~
~
22:0 (mg) 8
~
~
24:0 (mg) ~
~
~
14:1 (mg) 0
~
~
15:1 (mg) 0
~
~
16:1 undifferentiated (mg) 14
2
60
16:1 c (mg) ~
~
~
17:1 (mg) 3
~
~
18:1 undifferentiated (mg) 45
137
4791
18:1 c (mg) ~
~
~
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) 0
0
~
22:1 undifferentiated (mg) 0
0
~
22:1 c (mg) ~
~
~
24:1 c (mg) ~
~
~
18:2 undiff (mg) 80
98
10934
18:2 n-6 c,c (mg) ~
~
~
18:2 CLAs (mg) ~
~
~
18:2 i (mg) ~
~
~
18:3 undiff (mg) 186
21
1467
18:3 n-6 c,c,c (mg) 0
~
~
18:3i (mg) ~
~
~
18:4 (mg) 0
0
~
20:2 n-6 c,c (mg) 0
~
~
20:3 undifferentiated (mg) 0
~
~
20:3 n-3 (mg) ~
~
~
20:3 n-6 (mg) ~
~
~
20:4 undifferentiated (mg) 0
0
~
20:4 n-6 (mg) ~
~
~
21:5 (mg) ~
~
~
22:4 (mg) ~
~
~
Trans-Monoenoic Fats (mg) ~
~
~
16:1 t (mg) ~
~
~
18:1 t (mg) ~
~
~
22:1 t (mg) ~
~
~
18:2 t not further def. (mg) ~
~
~
18:2 t,t (mg) ~
~
~
  Amino Acids
Food # 1 2 3
Weight (g) 156 158 252
Betaine (mg) 0
0
~
Tryptophan (mg)
(%RDI)
53
(19%)
49
(17%)
592
(212%)
Threonine (mg)
(%RDI)
150
(14%)
152
(14%)
1978
(188%)
Isoleucine (mg)
(%RDI)
144
(10%)
183
(13%)
2139
(153%)
Leucine (mg)
(%RDI)
229
(8%)
351
(13%)
3508
(128%)
Lysine (mg)
(%RDI)
242
(12%)
153
(7%)
2225
(106%)
Methionine (mg)
(%RDI)
67
(9%)
100
(14%)
532
(73%)
Cystine (mg)
(%RDI)
48
(17%)
87
(30%)
144
(50%)
Phenylalanine (mg)
(%RDI)
181
(21%)
228
(26%)
2104
(240%)
Tyrosine (mg)
(%RDI)
94
(11%)
142
(16%)
1767
(202%)
Valine (mg)
(%RDI)
215
(12%)
259
(14%)
2192
(120%)
Arginine (mg) 312
354
3450
Histidine (mg)
(%RDI)
98
(14%)
100
(14%)
1086
(155%)
Alanine (mg) 178
246
1948
Aspartic acid (mg) 513
400
5131
Glutamic acid (mg) 856
828
8286
Glycine (mg) 158
193
1847
Proline (mg) 173
201
2732
Serine (mg) 201
223
2558
Hydroxyproline (mg) ~
~
~
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