Comparing Nutrients in 1 kilogram Raw Firm Tofu Prepared with Calcium Sulfate VS Boiled Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Raw Firm Tofu Prepared with Calcium Sulfate	44%	49%	7%
Boiled Soybeans with Salt	39%	43%	18%

Macro Nutrients

	Raw Firm Tofu Prepared with Calcium Sulfate	Boiled Soybeans with Salt	Recommended Dietary Allowance
Energy	49.7% 1440kcal	59.3% 1720kcal	2900kcal per day for Men 19-50 years
Fat	90% 87.2g	92% 89.7g	97g per day for Men 19-50 years
Saturated Fat	39.4% 12.6g	40.5% 13g	32g per day for Men 19-50 years
Omega 3	364% 5.82g	374% 6g	1.6g per day for Men 19-50 years
Omega 6	255% 43.4g	263% 44.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.4% 28g	64.3% 83.6g	130g per day for Men 19-50 years
Sugars	NA	32.6% 23.6g	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	60.5% 23g	158% 60g	38g per day for Men 19-50 years
Protein	308% 173g	325% 182g	56g per day for Men 19-50 years

Vitamins

	Raw Firm Tofu Prepared with Calcium Sulfate	Boiled Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.58mg	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78.5% 1.02mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.8mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.6% 1.33mg	35.8% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.8% 0.92mg	180% 2.34mg	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	72.5% 290μg	135% 540μg	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	19% 17mg	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	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	160% 192μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Firm Tofu Prepared with Calcium Sulfate	Boiled Soybeans with Salt	Recommended Dietary Allowance
Calcium	683% 6830mg	102% 1020mg	1000mg per day for Men 19-50 years
Copper	420% 3.78mg	452% 4.07mg	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	333% 26.6mg	643% 51.4mg	8mg per day for Men 19-50 years
Magnesium	138% 580mg	205% 860mg	420mg per day for Men 19-50 years
Manganese	513% 12mg	358% 8.24mg	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	271% 1900mg	350% 2450mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	151% 5150mg	3400mg per day for Men 19-50 years
Selenium	316% 174μg	133% 73μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	158% 2370mg	1500mg per day for Men 19-50 years
Zinc	143% 15.7mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	19% 698g	17% 626g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Firm Tofu Prepared with Calcium Sulfate VS Boiled Soybeans with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Raw Firm Tofu Prepared with Calcium Sulfate versus 1 kg of Boiled Soybeans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Raw Firm Tofu Prepared with Calcium Sulfate vs Boiled Soybeans with Salt:

• 1 kg of Boiled Soybeans with Salt contains 2.8 times more Vitamin B2, 1.3 times more Vitamin B5, 2.5 times more Vitamin B6 and 1.9 times more Vitamin B9 than Raw Firm Tofu Prepared with Calcium Sulfate.
• Both Raw Firm Tofu Prepared with Calcium Sulfate and Boiled Soybeans with Salt provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• Both Raw Firm Tofu Prepared with Calcium Sulfate as well as Boiled Soybeans with Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Raw Firm Tofu Prepared with Calcium Sulfate vs Boiled Soybeans with Salt:

• 1 kilogram of Raw Firm Tofu Prepared with Calcium Sulfate has 6.7 times more Calcium, 1.4 times more Manganese, 2.4 times more Selenium and 1.4 times more Zinc than Boiled Soybeans with Salt.
• While 1 kg of Boiled Soybeans with Salt contains 1.9 times more Iron, 1.5 times more Magnesium, 1.3 times more Phosphorus, 2.2 times more Potassium and 16.9 times more Sodium than Raw Firm Tofu Prepared with Calcium Sulfate.
• Both Raw Firm Tofu Prepared with Calcium Sulfate and Boiled Soybeans with Salt contain similar levels of Copper per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Soybeans with Salt contains 3 times more Carbohydrate and 2.6 times more Fiber than Raw Firm Tofu Prepared with Calcium Sulfate.
• Both Raw Firm Tofu Prepared with Calcium Sulfate and Boiled Soybeans with Salt offer comparable quantities of Energy, Fat, Saturated Fat, Omega 3, Omega 6 and Protein per one kilogram.