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according to the usda
Fried tofu has 270kcal per 100g and 18.8g of protein ~0.07g/kcal
Fried broccoli has 223kcal per 100g and 4g protein ~ 0.02g/kcal
Raw firm tofu has 144kcal per 100g and 17.3g of protein ~ 0.12g/kcal
Raw broccoli has 39kcal per 100g and 2.6g protein ~ 0.07g/kcal
The claim isnt true. While the raw numbers are fairly comparable (even then its a 70% increase from broc to tofu), no one is eating raw fucking anything. I dont disagree with the skill issue part. 20g protein is absurdly easy to get when you remember bread and pasta has like 7g protein per 100g, and the wide variety of legume based cuisunes should probably never get stale to be boring, but the idea that broccoli is a protein rich food is laughable.
Also what mushrooms have tons of protein, all mushrooms i look at have the same as broccoli!
Beech mushroom: 2g/100g
Crimini mushroom: 3g/100g
Enoki mushroom: 2.4g/100g
Maitake mushroom: 2.4g/100g
Oyster mushroom 2.9g/100g
Pioppini mushroom: 3.5g/100g
Portabella mushroom: 2.8g/100g
Shiitake mushroom: 2.4g/100g
etc etc etc
Thanks for the correction!
My memory of the protein contents of broccoli ~~and mushrooms~~ was a bit exaggerated, but I maintain that for their protein contents, I'd rather eat more broccoli and mushrooms than bread or pasta.
I'm no nutritional scientist or body builder, so my dietary planning is almost certainly too simple and vague to be anywhere close to optimal: keep total calories < a dynamic amount determined by vibes and how much activity I've done that day (on my last backpacking trip it was almost 3000kcal/day because I was walking 10+ miles a day with 30 lbs on my back, but most days it's closer to half that) and otherwise get 80-100g of protein per day distributed as uniformly as I can throughout the day.
This is a reproduction of the spreadsheet I misremembered that I made few years ago when I started thinking more seriously about my health and nutrition:
edit: fixed an error in my calculation of oyster mushroom nutrient per kcal cells; it's on par with whole grain bread and tofu and has more fiber than the latter