Comparing Nutrients in 1 kilogram Low-fat Soy Flour VS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

	Protein	Fat	Carbs
Low-fat Soy Flour	50%	20%	30%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%

Macro Nutrients

	Low-fat Soy Flour	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	128% 3720kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	92% 89g	43% 41.7g	97g per day for Men 19-50 years
Saturated Fat	40.3% 13g	24.8% 7.93g	32g per day for Men 19-50 years
Omega 3	347% 5.55g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	215% 36.6g	86.4% 14.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	236% 306g	22% 28.5g	130g per day for Men 19-50 years
Sugars	129% 93g	8.28% 6g	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	421% 160g	23.7% 9g	38g per day for Men 19-50 years
Protein	889% 498g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Low-fat Soy Flour	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	907% 11mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	184% 29.5mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	310% 15.5mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	808% 10.5mg	54.6% 0.71mg	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	723% 2890μg	47.5% 190μg	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	2.22% 2mg	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	36.7% 5.5mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.5% 39μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low-fat Soy Flour	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	285% 2850mg	201% 2010mg	1000mg per day for Men 19-50 years
Copper	1778% 16mg	237% 2.13mg	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	1025% 82mg	201% 16mg	8mg per day for Men 19-50 years
Magnesium	679% 2850mg	88% 370mg	420mg per day for Men 19-50 years
Manganese	1370% 31.5mg	272% 6.25mg	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	964% 6750mg	173% 1210mg	700mg per day for Men 19-50 years
Potassium	615% 20900mg	43.5% 1480mg	3400mg per day for Men 19-50 years
Selenium	1071% 589μg	180% 99μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	373% 41mg	75.5% 8.3mg	11mg per day for Men 19-50 years
Water	1.25% 46g	22.4% 829g	3700g per day for Men 19-50 years

Nutrient Comparison: Low-fat Soy Flour VS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) per 1 kg

Compare the macro and micronutrient content in 1 kg of Low-fat Soy Flour versus 1 kg 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 1 kilogram of Low-fat Soy Flour vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• 1 kilogram of Low-fat Soy Flour has 18.1 times more Vitamin B1, 4.4 times more Vitamin B2, 29.2 times more Vitamin B3, 14.1 times more Vitamin B5, 14.8 times more Vitamin B6, 15.2 times more Vitamin B9, 55 times more Vitamin E and 1.6 times more Vitamin K than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• 1 kilogram of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B3 and Vitamin E
• Both Low-fat Soy Flour as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Low-fat Soy Flour vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• 1 kilogram of Low-fat Soy Flour has 1.4 times more Calcium, 7.5 times more Copper, 5.1 times more Iron, 7.7 times more Magnesium, 5 times more Manganese, 5.6 times more Phosphorus, 14.1 times more Potassium, 5.9 times more Selenium and 4.9 times more Zinc than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 1 kg of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 18 times more Water than Low-fat Soy Flour.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Low-fat Soy Flour has 4.8 times more Energy, 2.1 times more Fat, 1.6 times more Saturated Fat, 3.3 times more Omega 3, 2.5 times more Omega 6, 10.7 times more Carbohydrate, 15.6 times more Sugars, 17.8 times more Fiber and 5.5 times more Protein than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).