Comparing Nutrients in 1 kilogram Soy protein isolate VS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

	Protein	Fat	Carbs
Soy protein isolate	92%	8%	0%
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	43%	50%	7%

Macro Nutrients

	Soy protein isolate	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	116% 3350kcal	21% 610kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	38% 37g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	16.7% 5.33g	32g per day for Men 19-50 years
Omega 3	122% 1.95g	154% 2.46g	1.6g per day for Men 19-50 years
Omega 6	85.5% 14.5g	108% 18.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	9.08% 12g	130g per day for Men 19-50 years
Sugars	0% 0g	9.66% 7g	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	0% 0g	5.26% 2g	38g per day for Men 19-50 years
Protein	1577% 883g	128% 71.7g	56g per day for Men 19-50 years

Vitamins

	Soy protein isolate	Tofu, soft, 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	147% 1.76mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	33.4% 5.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	40% 0.52mg	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	440% 1760μg	110% 440μg	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	0% 0mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy protein isolate	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	178% 1780mg	111% 1110mg	1000mg per day for Men 19-50 years
Copper	1777% 16mg	174% 1.57mg	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	1813% 145mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	649% 15mg	169% 3.9mg	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	1109% 7760mg	131% 920mg	700mg per day for Men 19-50 years
Potassium	24% 810mg	35.3% 1200mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	162% 89μg	55μg per day for Men 19-50 years
Sodium	670% 10050mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	366% 40.3mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	1.35% 49.8g	23.6% 873g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy protein isolate VS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) per 1 kg

Compare the macro and micronutrient content in 1 kg of Soy protein isolate versus 1 kg of Tofu, soft, 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 Soy protein isolate vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

• 1 kilogram of Soy protein isolate has 3.7 times more Vitamin B1, 2.7 times more Vitamin B2, 2.7 times more Vitamin B3, 1.9 times more Vitamin B6 and 4 times more Vitamin B9 than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Soy protein isolate as well as Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Soy protein isolate vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

• 1 kilogram of Soy protein isolate has 1.6 times more Calcium, 10.2 times more Copper, 13.1 times more Iron, 1.4 times more Magnesium, 3.8 times more Manganese, 8.4 times more Phosphorus, 125.6 times more Sodium and 6.3 times more Zinc than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While 1 kg of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 1.5 times more Potassium, 11.1 times more Selenium and 17.5 times more Water than Soy protein isolate.
• 1 kilogram of Soy protein isolate lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Soy protein isolate has 5.5 times more Energy and 12.3 times more Protein than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While 1 kg of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 1.3 times more Omega 3 and 1.3 times more Omega 6 than Soy protein isolate.
• Both Soy protein isolate and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) offer comparable quantities of Fat per one kilogram.
• Both Soy protein isolate as well as Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) provide inadequate amounts of Carbohydrate and Fiber in one kilogram.