Nutrition Comparison Tool
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Cooked Broccoli (Boiled, Drained)
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Cooked White Rice
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Firm Tofu
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Note: Nutrient values are divided into 1 servings.
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Cooked Broccoli (Boiled, Drained) 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

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Cooked Broccoli (Boiled, Drained) 1 cup chopped (x1) 1% DV 0.64g
  • Cooked White Rice 1 cup (x1) 1% DV 0.44g
  • Firm Tofu 1 cup (x1) 28% DV 22g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Cooked Broccoli (Boiled, Drained) 1 cup chopped (x1) 4% DV 11.2g
  • Cooked White Rice 1 cup (x1) 16% DV 44.5g
  • Firm Tofu 1 cup (x1) 3% DV 7g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Broccoli (Boiled, Drained) 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

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Cooked Broccoli (Boiled, Drained) 1 cup chopped (x1) 0% DV 0mg
  • Cooked White Rice 1 cup (x1) 0% DV 0mg
  • Firm Tofu 1 cup (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Cooked Broccoli (Boiled, Drained) 1 cup chopped (x1) 1% DV 0.12g
  • Cooked White Rice 1 cup (x1) 1% DV 0.12g
  • Firm Tofu 1 cup (x1) 16% DV 3.2g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Cooked Broccoli (Boiled, Drained) 1 cup chopped (x1) 18% DV 5.1g
  • Cooked White Rice 1 cup (x1) 2% DV 0.63g
  • Firm Tofu 1 cup (x1) 21% DV 5.8g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Broccoli (Boiled, Drained) 1 cup chopped (x1) 4% DV 2.2g
  • Cooked White Rice 1 cup (x1) 0% DV 0.08g
  • Firm Tofu 1 cup (x1) --% DV --g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Cooked Broccoli (Boiled, Drained) 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

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Cooked Broccoli (Boiled, Drained) 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

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Cooked Broccoli (Boiled, Drained) 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
Comparison Table

Table Legend

  1. Cooked Broccoli (Boiled, Drained)
  2. Cooked White Rice
  3. Firm Tofu
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 156 158 252
Calories
(%DV)		 55
(3%)		 205
(10%)		 363
(18%)
Fat (g)
(%DV)		 0.64
(1%)		 0.44
(1%)		 22
(28%)
Protein (g)
(%DV)		 3.7
(7%)		 4.3
(9%)		 43.5
(87%)
Carbohydrate (g)
(%DV)		 11.2
(4%)		 44.5
(16%)		 7
(3%)
Sugars (g)
(%DV)		 2.2
(4%)		 0.08
(0%)		 --
(--%)
Fiber (g)
(%DV)		 5.1
(18%)		 0.63
(2%)		 5.8
(21%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.12
(1%)		 0.12
(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
(1%)
Zinc, Zn (mg)
(%DV)		 0.7
(6%)		 0.77
(7%)		 4
(36%)
Copper, Cu (mg)
(%DV)		 0.1
(11%)		 0.11
(12%)		 0.95
(106%)
Manganese (mg)
(%DV)		 0.3
(13%)		 0.75
(32%)		 3
(129%)
Selenium, Se (mcg)
(%DV)		 2.5
(5%)		 11.9
(22%)		 43.8
(80%)
Fluoride, F (mcg)
(%AI)		 6.2
(0%)		 64.9
(2%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 156 158 252
Vitamin A, RAE (mcg)
(%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%)		 0.26
(21%)		 0.4
(33%)
Riboflavin (B2) (mg)
(%DV)		 0.19
(15%)		 0.02
(2%)		 0.26
(20%)
Niacin (B3) (mg)
(%DV)		 0.86
(5%)		 2.3
(15%)		 0.96
(6%)
Vitamin B5 (PA) (mg)
(%DV)		 0.96
(19%)		 0.62
(12%)		 0.34
(7%)
Vitamin B6 (mg)
(%DV)		 0.31
(18%)		 0.15
(9%)		 0.23
(14%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 168.5
(42%)		 91.6
(23%)		 73.1
(18%)
Folic acid (mcg)
(%)		 0
(0%)		 86.9
(22%)		 0
(0%)
Food Folate (mcg)
(%)		 168.5
(42%)		 4.7
(1%)		 73.1
(18%)
Folate DFE (mcg)
(%)		 168.5
(42%)		 153.3
(38%)		 73.1
(18%)
Choline (mg)
(%DV)		 62.6
(11%)		 3.3
(1%)		 --
(--%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
--
Carotene, beta (mcg)
(%RDA)		 1449.2
(13%)		 0
(0%)		 --
(--%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 --
(--%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 --
(--%)
Vitamin A, IU (IU) 2414.9 0 418.3
Lycopene (mcg) 0
0
--
Lut + Zeaxanthin (mcg) 1684.8
0
--
Vitamin E (mg)
(%DV)		 2.3
(15%)		 0.06
(0%)		 --
(--%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 220.1
(183%)		 0
(0%)		 --
(--%)
Vitamin K1 (mcg) 0
--
--
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 156 158 252
Water (g) 139.2
108.1
176
Ash (g) 1
0.65
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) 0.12
--
--
Glucose (Dextrose) (g) 0.76
--
--
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 (g) 0.062
0.139
4.851
Polyunsaturated Fats (g) 0.265
0.12
12.401
Omega 3s (g)
(%AI)		 0.186
(12%)		 0.021
(1%)		 1.467
(92%)
Omega 6s (g)
(%AI)		 0.08
(0%)		 0.098
(1%)		 10.934
(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
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
--
Docosapentaenoic Acid (DPA) (g) 0
0
--
Docosahexaenoic Acid (DHA) (g) 0
0
--
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
gamma-Linolenic Acid (GLA) (g) 0
--
--
c-c-n6-Eicosadienoic Acid (g) 0
--
--
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
--
Caproic (6:0) (g) 0
0
--
Caprylic Acid (8:0) (g) 0
0
--
Capric Acid (10:0) (g) 0
0
--
Lauric Acid (12:0) (g) 0.003
0
--
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0
0.003
0.06
Pentadecanoic Acid (15:0) (g) 0
--
--
Palmitic Acid (16:0) (g) 0.087
0.109
2.331
Margaric Acid (17:0) (g) 0
--
--
Stearic Acid (18:0) (g) 0.02
0.008
0.784
Arachidic Acid (20:0) (g) 0.006
--
--
Behenic Acid (22:0) (g) 0.008
--
--
Lignoceric Acid (24:0) (g) --
--
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
--
--
Pentadecenoic Acid (15:1) (g) 0
--
--
Palmitoleic Acid (16:1) (g) 0.014
0.002
0.06
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) 0.003
--
--
Oleic Acid (18:1) (g) 0.045
0.137
4.791
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0
0
--
Docosenoic Acid (22:1) (g) 0
0
--
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.08
0.098
10.934
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.186
0.021
1.467
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
--
Eicosatrienoic Acid (20:3) (g) 0
--
--
Eicosatetraenoic Acid 20:4 (g) 0
0
--
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
t-Monoenoic Fats (g) --
--
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
t-Oleic Acid (18:1 t) (g) --
--
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 156 158 252
Essential  
Histidine (mg)
(%RDI)		 98
(14%)		 100
(14%)		 1086
(155%)
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%)
Phenylalanine (mg)
(%RDI)		 181
(21%)		 228
(26%)		 2104
(240%)
Threonine (mg)
(%RDI)		 150
(14%)		 152
(14%)		 1978
(188%)
Tryptophan (mg)
(%RDI)		 53
(19%)		 49
(17%)		 592
(212%)
Valine (mg)
(%RDI)		 215
(12%)		 259
(14%)		 2192
(120%)
Conditional  
Arginine (mg) 312
354
3450
Cystine (mg)
(%RDI)		 48
(17%)		 87
(30%)		 144
(50%)
Glycine (mg) 158
193
1847
Proline (mg) 173
201
2732
Tyrosine (mg)
(%RDI)		 94
(11%)		 142
(16%)		 1767
(202%)
Non-Essential  
Alanine (mg) 178
246
1948
Aspartic acid (mg) 513
400
5131
Betaine (mg) 0.16
0.47
--
Glutamic acid (mg) 856
828
8286
Hydroxyproline (mg) --
--
--
Serine (mg) 201
223
2558
Data Source
Cooked Broccoli (Boiled, Drained)
USDA Food Data Central Standard Release (Common)
Cooked White Rice
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Firm Tofu
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.