Comparing Nutrients in 14 ounces Fried Tofu, prepared with calcium sulfate VS Raw Regular Tofu Prepared with Calcium Sulfate

Macros Ratio

	Protein	Fat	Carbs
Fried Tofu, prepared with calcium sulfate	26%	62%	12%
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%

Macro Nutrients

	Fried Tofu, prepared with calcium sulfate	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	37% 1072kcal	10.4% 302kcal	2900kcal per day for Men 19-50 years
Fat	82.6% 80g	19.6% 19g	97g per day for Men 19-50 years
Saturated Fat	36% 11.6g	8.57% 2.74g	32g per day for Men 19-50 years
Omega 3	334% 5.34g	79% 1.27g	1.6g per day for Men 19-50 years
Omega 6	234% 40g	55.6% 9.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	5.7% 7.42g	130g per day for Men 19-50 years
Sugars	NA	3.4% 2.46g	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	3.13% 1.2g	38g per day for Men 19-50 years
Protein	133% 74.7g	57.3% 32g	56g per day for Men 19-50 years

Vitamins

	Fried Tofu, prepared with calcium sulfate	Raw Regular Tofu Prepared with Calcium Sulfate	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	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	4.84% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.2% 0.39mg	14.3% 0.19mg	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	15% 59.5μg	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	0.44% 0.4mg	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	NA	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Tofu, prepared with calcium sulfate	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	381% 3814mg	139% 1389mg	1000mg per day for Men 19-50 years
Copper	176% 1.58mg	85% 0.77mg	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	266% 21.3mg	8mg per day for Men 19-50 years
Magnesium	89.8% 377mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	258% 5.93mg	104% 2.4mg	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	55% 385mg	700mg per day for Men 19-50 years
Potassium	17% 579mg	14% 480mg	3400mg per day for Men 19-50 years
Selenium	206% 113μg	64.2% 35.3μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	72% 7.9mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	5.4% 201g	9.07% 336g	3700g per day for Men 19-50 years

Nutrient Comparison: Fried Tofu, prepared with calcium sulfate VS Raw Regular Tofu Prepared with Calcium Sulfate per 14 oz

Compare the macro and micronutrient content in 14 oz of Fried Tofu, prepared with calcium sulfate versus 14 oz of Raw Regular Tofu Prepared with Calcium Sulfate 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 Raw Regular Tofu Prepared with Calcium Sulfate:

• 14 ounces of Fried Tofu, prepared with calcium sulfate have 2.1 times more Vitamin B1, 2.1 times more Vitamin B5, 2.1 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Fried Tofu, prepared with calcium sulfate and Raw Regular Tofu Prepared with Calcium Sulfate provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B5
• Both Fried Tofu, prepared with calcium sulfate as well as Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Fried Tofu, prepared with calcium sulfate vs Raw Regular Tofu Prepared with Calcium Sulfate:

• 14 ounces of Fried Tofu, prepared with calcium sulfate have 2.7 times more Calcium, 2.1 times more Copper, 3.2 times more Magnesium, 2.5 times more Manganese, 3 times more Phosphorus, 1.2 times more Potassium, 3.2 times more Selenium and 2.5 times more Zinc than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 14 oz of Raw Regular Tofu Prepared with Calcium Sulfate contain 1.7 times more Water than Fried Tofu, prepared with calcium sulfate.
• Both Fried Tofu, prepared with calcium sulfate and Raw Regular Tofu Prepared with Calcium Sulfate contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Fried Tofu, prepared with calcium sulfate have 3.6 times more Energy, 4.2 times more Fat, 4.2 times more Saturated Fat, 4.2 times more Omega 3, 4.2 times more Omega 6, 4.7 times more Carbohydrate, 13 times more Fiber and 2.3 times more Protein than Raw Regular Tofu Prepared with Calcium Sulfate.
• 14 ounces of Raw Regular Tofu Prepared with Calcium Sulfate provide inadequate amounts of Carbohydrate and Fiber