Comparing Nutrients in 1 kilogram Fried Tofu, prepared with calcium sulfate VS Boiled Yardlong Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Fried Tofu, prepared with calcium sulfate	26%	62%	12%
Boiled Yardlong Beans with Salt	27%	3%	70%

Macro Nutrients

	Fried Tofu, prepared with calcium sulfate	Boiled Yardlong Beans with Salt	Recommended Dietary Allowance
Energy	93% 2700kcal	40.7% 1180kcal	2900kcal per day for Men 19-50 years
Fat	208% 202g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	91% 29g	3.63% 1.16g	32g per day for Men 19-50 years
Omega 3	841% 13.5g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	591% 100g	6.18% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.6g	162% 211g	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	103% 39g	100% 38g	38g per day for Men 19-50 years
Protein	336% 188g	148% 83g	56g per day for Men 19-50 years

Vitamins

	Fried Tofu, prepared with calcium sulfate	Boiled Yardlong Beans with Salt	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	142% 1.7mg	177% 2.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	49.2% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	79.6% 3.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	73% 0.95mg	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	67.5% 270μg	365% 1460μg	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	4.44% 4mg	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	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

	Fried Tofu, prepared with calcium sulfate	Boiled Yardlong Beans with Salt	Recommended Dietary Allowance
Calcium	961% 9610mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	442% 3.98mg	250% 2.25mg	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	609% 48.7mg	330% 26.4mg	8mg per day for Men 19-50 years
Magnesium	226% 950mg	233% 980mg	420mg per day for Men 19-50 years
Manganese	650% 15mg	212% 4.87mg	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	410% 2870mg	259% 1810mg	700mg per day for Men 19-50 years
Potassium	43% 1460mg	93% 3150mg	3400mg per day for Men 19-50 years
Selenium	518% 285μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	161% 2410mg	1500mg per day for Men 19-50 years
Zinc	181% 20mg	98% 11mg	11mg per day for Men 19-50 years
Water	13.7% 505g	18.6% 688g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Fried Tofu, prepared with calcium sulfate vs Boiled Yardlong Beans with Salt:

• Boiled Yardlong Beans with Salt contain 1.3 times more Vitamin B2, 5.5 times more Vitamin B3, 2.8 times more Vitamin B5 and 5.4 times more Vitamin B9 than Fried Tofu, prepared with calcium sulfate.
• Both Fried Tofu, prepared with calcium sulfate and Boiled Yardlong Beans with Salt have similar amounts of Vitamin B1 and Vitamin B6 per 1 kg.
• Both Fried Tofu, prepared with calcium sulfate as well as Boiled Yardlong Beans with Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Fried Tofu, prepared with calcium sulfate vs Boiled Yardlong Beans with Salt:

• Fried Tofu, prepared with calcium sulfate has 22.9 times more Calcium, 1.8 times more Copper, 1.8 times more Iron, 3.1 times more Manganese, 1.6 times more Phosphorus, 10.2 times more Selenium and 1.8 times more Zinc than Boiled Yardlong Beans with Salt.
• While Boiled Yardlong Beans with Salt contain 2.2 times more Potassium, 15.1 times more Sodium and 1.4 times more Water than Fried Tofu, prepared with calcium sulfate.
• Both Fried Tofu, prepared with calcium sulfate and Boiled Yardlong Beans with Salt have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Fried Tofu, prepared with calcium sulfate has 2.3 times more Energy, 44.8 times more Fat, 25.2 times more Saturated Fat, 15.3 times more Omega 3, 95.7 times more Omega 6 and 2.3 times more Protein than Boiled Yardlong Beans with Salt.
• While Boiled Yardlong Beans with Salt contain 2.4 times more Carbohydrate than Fried Tofu, prepared with calcium sulfate.
• Both Fried Tofu, prepared with calcium sulfate and Boiled Yardlong Beans with Salt have similar amounts of Fiber per 1 kg.
• Both Fried Tofu, prepared with calcium sulfate as well as Boiled Yardlong Beans with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.