Comparing Nutrients in 1 kilogram Dried Beechnuts VS Tofu, dried-frozen (koyadofu), prepared with calcium sulfate

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	41%	53%	6%

Macro Nutrients

	Dried Beechnuts	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Energy	199% 5760kcal	162% 4700kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	313% 303g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	137% 44g	32g per day for Men 19-50 years
Omega 3	1063% 17g	1265% 20.2g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	888% 151g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	64% 83g	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	NA	31.6% 12g	38g per day for Men 19-50 years
Protein	111% 62g	936% 524g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	412% 4.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	244% 3.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	74.3% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	83% 4.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	220% 2.86mg	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	283% 1130μg	230% 920μg	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	172% 155mg	7.78% 7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	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

	Dried Beechnuts	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Calcium	1% 10mg	2134% 21340mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	1310% 11.8mg	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	308% 24.6mg	1216% 97mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	431% 1810mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	1604% 37mg	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	0% 0mg	690% 4830mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	NA	987% 543μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	445% 49mg	11mg per day for Men 19-50 years
Water	1.8% 66g	1.56% 57.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Tofu, dried-frozen (koyadofu), prepared with calcium sulfate per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Beechnuts versus 1 kg of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• 1 kilogram of Dried Beechnuts has 2.2 times more Vitamin B5, 2.4 times more Vitamin B6, 1.2 times more Vitamin B9 and 22.1 times more Vitamin C than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 1 kg of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contains 1.6 times more Vitamin B1 and 1.4 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Tofu, dried-frozen (koyadofu), prepared with calcium sulfate provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• 1 kilogram of Dried Beechnuts has 50.9 times more Potassium and 6.3 times more Sodium than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 1 kg of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contains 2134 times more Calcium, 1.8 times more Copper, 4 times more Iron, more Magnesium, 2.8 times more Manganese, more Phosphorus and 13.6 times more Zinc than Dried Beechnuts.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus
• 1 kilogram of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Beechnuts has 1.2 times more Energy, 1.6 times more Fat, 1.3 times more Saturated Fat, 1.2 times more Omega 6 and 4 times more Carbohydrate than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 1 kg of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contains 8.5 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Tofu, dried-frozen (koyadofu), prepared with calcium sulfate offer comparable quantities of Omega 3 per one kilogram.