Comparing Nutrients in 14 ounces Soy protein isolate VS Fried Tofu

Macros Ratio

	Protein	Fat	Carbs
Soy protein isolate	92%	8%	0%
Fried Tofu	26%	62%	12%

Macro Nutrients

	Soy protein isolate	Fried Tofu	Recommended Dietary Allowance
Energy	46% 1330kcal	37% 1072kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	82.6% 80g	97g per day for Men 19-50 years
Saturated Fat	5.23% 1.67g	36% 11.6g	32g per day for Men 19-50 years
Omega 3	48.4% 0.77g	334% 5.34g	1.6g per day for Men 19-50 years
Omega 6	34% 5.77g	234% 40g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	27% 35g	130g per day for Men 19-50 years
Sugars	0% 0g	15% 10.8g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	626% 351g	133% 74.7g	56g per day for Men 19-50 years

Vitamins

	Soy protein isolate	Fried Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.2% 0.7mg	56.2% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.7% 5.7mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.76% 0.24mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	30.2% 0.39mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	175% 699μg	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	25.8% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy protein isolate	Fried Tofu	Recommended Dietary Allowance
Calcium	70.6% 706mg	148% 1476mg	1000mg per day for Men 19-50 years
Copper	705% 6.35mg	176% 1.58mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	719% 57.5mg	242% 19.3mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	258% 5.93mg	258% 5.93mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	440% 3080mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	9.46% 321mg	17% 579mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	206% 113μg	55μg per day for Men 19-50 years
Sodium	266% 3989mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	145% 16mg	72% 7.9mg	11mg per day for Men 19-50 years
Water	0.53% 19.8g	5.4% 201g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy protein isolate VS Fried Tofu per 14 oz

Compare the macro and micronutrient content in 14 oz of Soy protein isolate versus 14 oz of Fried Tofu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Soy protein isolate vs Fried Tofu:

• 14 ounces of Soy protein isolate have 2 times more Vitamin B2, 14.4 times more Vitamin B3 and 6.5 times more Vitamin B9 than Fried Tofu.
• While 14 oz of Fried Tofu contain 2.3 times more Vitamin B5 and more Vitamin K than Soy protein isolate.
• Both Soy protein isolate and Fried Tofu provide similar amounts of Vitamin B1 and Vitamin B6 per 14 ounces.
• 14 ounces of Soy protein isolate have insufficient amounts of Vitamin B5 and Vitamin K
• 14 ounces of Fried Tofu have insufficient amounts of Vitamin B3
• Both Soy protein isolate as well as Fried Tofu have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Soy protein isolate vs Fried Tofu:

• 14 ounces of Soy protein isolate have 4 times more Copper, 3 times more Iron, 2.7 times more Phosphorus, 62.8 times more Sodium and 2 times more Zinc than Fried Tofu.
• While 14 oz of Fried Tofu contain 2.1 times more Calcium, 1.5 times more Magnesium, 1.8 times more Potassium and 35.6 times more Selenium than Soy protein isolate.
• Both Soy protein isolate and Fried Tofu contain similar levels of Manganese per 14 ounces.
• 14 ounces of Soy protein isolate lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Soy protein isolate have 1.2 times more Energy and 4.7 times more Protein than Fried Tofu.
• While 14 oz of Fried Tofu contain 6 times more Fat, 6.9 times more Saturated Fat, 6.9 times more Omega 3, 6.9 times more Omega 6, more Carbohydrate, more Sugars and more Fiber than Soy protein isolate.
• 14 ounces of Soy protein isolate provide inadequate amounts of Carbohydrate and Fiber