Comparing Nutrients in 14 ounces Fried Tofu, prepared with calcium sulfate VS Cooked Amaranth

Macros Ratio

	Protein	Fat	Carbs
Fried Tofu, prepared with calcium sulfate	26%	62%	12%
Cooked Amaranth	15%	14%	71%

Macro Nutrients

	Fried Tofu, prepared with calcium sulfate	Cooked Amaranth	Recommended Dietary Allowance
Energy	37% 1072kcal	14% 405kcal	2900kcal per day for Men 19-50 years
Fat	82.6% 80g	6.46% 6.27g	97g per day for Men 19-50 years
Saturated Fat	36% 11.6g	NA	32g per day for Men 19-50 years
Omega 3	334% 5.34g	NA	1.6g per day for Men 19-50 years
Omega 6	234% 40g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	57% 74g	130g per day for Men 19-50 years
Sugars	NA	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	40.7% 15.5g	22% 8.33g	38g per day for Men 19-50 years
Protein	133% 74.7g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Fried Tofu, prepared with calcium sulfate	Cooked Amaranth	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.2% 0.67mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.2% 0.39mg	34.5% 0.45mg	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	26.8% 107μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Tofu, prepared with calcium sulfate	Cooked Amaranth	Recommended Dietary Allowance
Calcium	381% 3814mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	176% 1.58mg	65.7% 0.59mg	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	242% 19.3mg	104% 8.33mg	8mg per day for Men 19-50 years
Magnesium	89.8% 377mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	258% 5.93mg	147% 3.4mg	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	163% 1139mg	84% 587mg	700mg per day for Men 19-50 years
Potassium	17% 579mg	15.8% 536mg	3400mg per day for Men 19-50 years
Selenium	206% 113μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	72% 7.9mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	5.4% 201g	8.06% 298g	3700g per day for Men 19-50 years

Nutrient Comparison: Fried Tofu, prepared with calcium sulfate VS Cooked Amaranth per 14 oz

Compare the macro and micronutrient content in 14 oz of Fried Tofu, prepared with calcium sulfate versus 14 oz of Cooked Amaranth to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Fried Tofu, prepared with calcium sulfate vs Cooked Amaranth:

• 14 ounces of Fried Tofu, prepared with calcium sulfate have 11.3 times more Vitamin B1, 2.3 times more Vitamin B2 and 1.2 times more Vitamin B9 than Cooked Amaranth.
• Both Fried Tofu, prepared with calcium sulfate and Cooked Amaranth provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Cooked Amaranth have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Fried Tofu, prepared with calcium sulfate as well as Cooked Amaranth Grain have insufficient amounts of Vitamin B3 in 14 ounces.

Comparing minerals per 14 ounces for Fried Tofu, prepared with calcium sulfate vs Cooked Amaranth:

• 14 ounces of Fried Tofu, prepared with calcium sulfate have 20.4 times more Calcium, 2.7 times more Copper, 2.3 times more Iron, 1.5 times more Magnesium, 1.8 times more Manganese, 1.9 times more Phosphorus, 5.2 times more Selenium and 2.3 times more Zinc than Cooked Amaranth.
• While 14 oz of Cooked Amaranth Grain contain 1.5 times more Water than Fried Tofu, prepared with calcium sulfate.
• Both Fried Tofu, prepared with calcium sulfate and Cooked Amaranth contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Fried Tofu, prepared with calcium sulfate have 2.6 times more Energy, 12.8 times more Fat, 1.9 times more Fiber and 5 times more Protein than Cooked Amaranth.
• While 14 oz of Cooked Amaranth Grain contain 2.1 times more Carbohydrate than Fried Tofu, prepared with calcium sulfate.