Comparing Nutrients in 14 ounces Raw Regular Tofu Prepared with Calcium Sulfate VS Low Salt Shoyu

Macros Ratio

	Protein	Fat	Carbs
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%
Low Salt Shoyu	59%	4%	37%

Macro Nutrients

	Raw Regular Tofu Prepared with Calcium Sulfate	Low Salt Shoyu	Recommended Dietary Allowance
Energy	10.4% 302kcal	7.8% 226kcal	2900kcal per day for Men 19-50 years
Fat	19.6% 19g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	8.57% 2.74g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	79% 1.27g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	55.6% 9.45g	2.87% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.7% 7.42g	17% 22g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	2.74% 2g	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	0% 0g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	3.13% 1.2g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	57.3% 32g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Raw Regular Tofu Prepared with Calcium Sulfate	Low Salt Shoyu	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.84% 0.77mg	28.3% 4.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	49% 0.64mg	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	15% 59.5μg	43.7% 175μg	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	0.44% 0.4mg	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	0.26% 0.04mg	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Regular Tofu Prepared with Calcium Sulfate	Low Salt Shoyu	Recommended Dietary Allowance
Calcium	139% 1389mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	85% 0.77mg	21.6% 0.19mg	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	266% 21.3mg	67% 5.36mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	174% 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	55% 385mg	94% 659mg	700mg per day for Men 19-50 years
Potassium	14% 480mg	41% 1397mg	3400mg per day for Men 19-50 years
Selenium	64.2% 35.3μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	952% 14280mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	28.5% 3.14mg	11mg per day for Men 19-50 years
Water	9.07% 336g	8.06% 298g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Regular Tofu Prepared with Calcium Sulfate VS Low Salt Shoyu per 14 oz

Compare the macro and micronutrient content in 14 oz of Raw Regular Tofu Prepared with Calcium Sulfate versus 14 oz of Low Salt Shoyu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Raw Regular Tofu Prepared with Calcium Sulfate vs Low Salt Shoyu:

• 14 ounces of Raw Regular Tofu Prepared with Calcium Sulfate have 2 times more Vitamin B1 and more Vitamin K than Low Salt Shoyu.
• While 14 oz of Shoyu Soy Sauce, low salt contain 4.6 times more Vitamin B2, 5.8 times more Vitamin B3, 6.3 times more Vitamin B5, 3.4 times more Vitamin B6, 2.9 times more Vitamin B9 and 41 times more Vitamin E than Raw Regular Tofu Prepared with Calcium Sulfate.
• 14 ounces of Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin E
• 14 ounces of Low Salt Shoyu have insufficient amounts of Vitamin K
• Both Raw Regular Tofu Prepared with Calcium Sulfate as well as Shoyu Soy Sauce, low salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Raw Regular Tofu Prepared with Calcium Sulfate vs Low Salt Shoyu:

• 14 ounces of Raw Regular Tofu Prepared with Calcium Sulfate have 11.7 times more Calcium, 3.9 times more Copper, 4 times more Iron and 17.8 times more Selenium than Low Salt Shoyu.
• While 14 oz of Shoyu Soy Sauce, low salt contain 2.3 times more Magnesium, 1.7 times more Manganese, 1.7 times more Phosphorus, 2.9 times more Potassium and 514 times more Sodium than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate and Low Salt Shoyu contain similar levels of Zinc and Water per 14 ounces.
• 14 ounces of Low Salt Shoyu lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Raw Regular Tofu Prepared with Calcium Sulfate have 1.3 times more Energy, 15.9 times more Fat, 19.7 times more Saturated Fat, 21.3 times more Omega 3 and 19.3 times more Omega 6 than Low Salt Shoyu.
• While 14 oz of Shoyu Soy Sauce, low salt contain 3 times more Carbohydrate than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate and Low Salt Shoyu offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Raw Regular Tofu Prepared with Calcium Sulfate provide inadequate amounts of Carbohydrate
• 14 ounces of Low Salt Shoyu provide inadequate amounts of Energy, Omega 3 and Omega 6
• Both Raw Regular Tofu Prepared with Calcium Sulfate as well as Shoyu Soy Sauce, low salt provide inadequate amounts of Fiber in 14 ounces.