Comparing Nutrients in 14 ounces Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) VS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

	Protein	Fat	Carbs
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	43%	50%	7%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%

Macro Nutrients

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	8.35% 242kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.6g	17% 16.6g	97g per day for Men 19-50 years
Saturated Fat	6.6% 2.1g	9.84% 3.15g	32g per day for Men 19-50 years
Omega 3	61% 0.98g	41.4% 0.66g	1.6g per day for Men 19-50 years
Omega 6	43% 7.3g	34.3% 5.83g	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	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	3.3% 2.4g	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	2.1% 0.79g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	51% 28.5g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.12mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.05% 0.2mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	21.7% 0.28mg	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	43.7% 175μg	19% 75.4μg	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	0.88% 0.79mg	0.88% 0.79mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	44% 441mg	79.8% 798mg	1000mg per day for Men 19-50 years
Copper	69.2% 0.62mg	94% 0.85mg	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	55% 4.4mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	108% 2.5mg	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	52% 365mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	14% 476mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	64.2% 35.3μg	71.4% 39.3μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	9.36% 346g	8.9% 329g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) VS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) per 14 oz

Compare the macro and micronutrient content in 14 oz of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) versus 14 oz of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• 14 ounces of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have 5.3 times more Vitamin B3 and 2.3 times more Vitamin B9 than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 14 oz of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain 1.3 times more Vitamin B1, 1.7 times more Vitamin B2, 2.2 times more Vitamin B5 and 1.4 times more Vitamin B6 than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• 14 ounces of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B5 and Vitamin K
• 14 ounces of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B3
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• 14 oz of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain 1.8 times more Calcium, 1.4 times more Copper, 1.5 times more Iron, 1.4 times more Magnesium, 1.6 times more Manganese, 1.3 times more Phosphorus and 1.3 times more Zinc than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain similar levels of Potassium, Selenium and Water per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have 1.5 times more Omega 3 and 1.2 times more Omega 6 than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 14 oz of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain 1.3 times more Energy, 1.5 times more Saturated Fat, 2.4 times more Carbohydrate, 4.5 times more Fiber and 1.3 times more Protein than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) offer comparable quantities of Fat per 14 ounces.
• 14 ounces of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) provide inadequate amounts of Carbohydrate and Fiber