Comparing Nutrients in 14 ounces Tofu, extra firm, prepared with nigari VS Hard Tofu, prepared with nigari

Macros Ratio

	Protein	Fat	Carbs
Tofu, extra firm, prepared with nigari	43%	51%	6%
Hard Tofu, prepared with nigari	32%	57%	11%

Macro Nutrients

	Tofu, extra firm, prepared with nigari	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Energy	11.4% 329kcal	20% 575kcal	2900kcal per day for Men 19-50 years
Fat	21.5% 21g	41% 39.6g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.65g	18% 5.74g	32g per day for Men 19-50 years
Omega 3	64.7% 1.04g	165% 2.65g	1.6g per day for Men 19-50 years
Omega 6	55.7% 9.47g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.6% 4.7g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	3.9% 2.8g	NA	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	10.4% 3.97g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	70.7% 39.6g	90% 50.3g	56g per day for Men 19-50 years

Vitamins

	Tofu, extra firm, prepared with nigari	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	23.5% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.98% 0.96mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67% 3.35mg	2.94% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.3% 0.33mg	12% 0.15mg	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	8.93% 35.7μg	22% 87.3μg	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	1.32% 1.2mg	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	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, extra firm, prepared with nigari	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Calcium	112% 1119mg	137% 1369mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	145% 1.3mg	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	101% 8.1mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	182% 4.18mg	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	63% 441mg	131% 917mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	17% 579mg	3400mg per day for Men 19-50 years
Selenium	94% 51.6μg	121% 66.7μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	60% 6.6mg	11mg per day for Men 19-50 years
Water	8.83% 327g	7.63% 282g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tofu, extra firm, prepared with nigari vs Hard Tofu, prepared with nigari:

• Tofu, extra firm, prepared with nigari has 22.8 times more Vitamin B5 and 2.1 times more Vitamin B6 than Hard Tofu, prepared with nigari.
• While Hard Tofu, prepared with nigari contains 1.6 times more Vitamin B2, 2.7 times more Vitamin B3 and 2.4 times more Vitamin B9 than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Hard Tofu, prepared with nigari have similar amounts of Vitamin B1 per 14 oz.
• Both Tofu, extra firm, prepared with nigari as well as Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tofu, extra firm, prepared with nigari vs Hard Tofu, prepared with nigari:

• Hard Tofu, prepared with nigari contains 1.6 times more Copper, 1.3 times more Iron, 1.5 times more Magnesium, 1.6 times more Manganese, 2.1 times more Phosphorus, 1.3 times more Selenium and 1.6 times more Zinc than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Hard Tofu, prepared with nigari have similar amounts of Calcium, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Tofu, extra firm, prepared with nigari has 1.7 times more Fiber than Hard Tofu, prepared with nigari.
• While Hard Tofu, prepared with nigari contains 1.7 times more Energy, 1.9 times more Fat, 1.6 times more Saturated Fat, 2.6 times more Omega 3, 2.1 times more Omega 6, 3.7 times more Carbohydrate and 1.3 times more Protein than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari as well as Hard Tofu, prepared with nigari have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.