Comparing Nutrients in 1 kilogram Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Dried Acorns	Recommended Dietary Allowance
Energy	27% 780kcal	176% 5090kcal	2900kcal per day for Men 19-50 years
Fat	43% 41.7g	324% 314g	97g per day for Men 19-50 years
Saturated Fat	24.8% 7.93g	128% 41g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	NA	1.6g per day for Men 19-50 years
Omega 6	86.4% 14.7g	356% 60.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	413% 537g	130g per day for Men 19-50 years
Sugars	8.28% 6g	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	23.7% 9g	NA	38g per day for Men 19-50 years
Protein	161% 90g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Dried Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	118% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	150% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	188% 9.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.6% 0.71mg	535% 6.95mg	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	47.5% 190μg	288% 1150μg	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	2.22% 2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Dried Acorns	Recommended Dietary Allowance
Calcium	201% 2010mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	237% 2.13mg	909% 8.2mg	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	201% 16mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	195% 820mg	420mg per day for Men 19-50 years
Manganese	272% 6.25mg	593% 13.6mg	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	173% 1210mg	147% 1030mg	700mg per day for Men 19-50 years
Potassium	43.5% 1480mg	209% 7090mg	3400mg per day for Men 19-50 years
Selenium	180% 99μg	NA	55μg per day for Men 19-50 years
Sodium	8% 120mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	75.5% 8.3mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	22.4% 829g	1.37% 50.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) VS Dried Acorns per 1 kg

Compare the macro and micronutrient content in 1 kg of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) versus 1 kg of Dried Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Dried Acorns:

• 1 kg of Dried Acorns contains 2.5 times more Vitamin B1, 2.4 times more Vitamin B2, 23.8 times more Vitamin B3, 8.5 times more Vitamin B5, 9.8 times more Vitamin B6 and 6.1 times more Vitamin B9 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
• Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) as well as Dried Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Dried Acorns:

• 1 kilogram of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 3.7 times more Calcium, 1.5 times more Iron, 1.2 times more Zinc and 16.4 times more Water than Dried Acorns.
• While 1 kg of Dried Acorns contains 3.8 times more Copper, 2.2 times more Magnesium, 2.2 times more Manganese and 4.8 times more Potassium than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Dried Acorns contain similar levels of Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Acorns contains 6.5 times more Energy, 7.5 times more Fat, 5.2 times more Saturated Fat, 4.1 times more Omega 6 and 18.8 times more Carbohydrate than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Dried Acorns offer comparable quantities of Protein per one kilogram.