Comparing Nutrients in 1 kilogram Raw Firm Tofu Prepared with Calcium Sulfate VS Fried Tofu, prepared with calcium sulfate

Macros Ratio

	Protein	Fat	Carbs
Raw Firm Tofu Prepared with Calcium Sulfate	44%	49%	7%
Fried Tofu, prepared with calcium sulfate	26%	62%	12%

Macro Nutrients

	Raw Firm Tofu Prepared with Calcium Sulfate	Fried Tofu, prepared with calcium sulfate	Recommended Dietary Allowance
Energy	49.7% 1440kcal	93% 2700kcal	2900kcal per day for Men 19-50 years
Fat	90% 87.2g	208% 202g	97g per day for Men 19-50 years
Saturated Fat	39.4% 12.6g	91% 29g	32g per day for Men 19-50 years
Omega 3	364% 5.82g	841% 13.5g	1.6g per day for Men 19-50 years
Omega 6	255% 43.4g	591% 100g	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	68% 88.6g	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	60.5% 23g	103% 39g	38g per day for Men 19-50 years
Protein	308% 173g	336% 188g	56g per day for Men 19-50 years

Vitamins

	Raw Firm Tofu Prepared with Calcium Sulfate	Fried Tofu, prepared with calcium sulfate	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.58mg	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78.5% 1.02mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.8mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.6% 1.33mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.8% 0.92mg	76% 0.99mg	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	67.5% 270μg	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	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

	Raw Firm Tofu Prepared with Calcium Sulfate	Fried Tofu, prepared with calcium sulfate	Recommended Dietary Allowance
Calcium	683% 6830mg	961% 9610mg	1000mg per day for Men 19-50 years
Copper	420% 3.78mg	442% 3.98mg	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	609% 48.7mg	8mg per day for Men 19-50 years
Magnesium	138% 580mg	226% 950mg	420mg per day for Men 19-50 years
Manganese	513% 12mg	650% 15mg	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	410% 2870mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	43% 1460mg	3400mg per day for Men 19-50 years
Selenium	316% 174μg	518% 285μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	143% 15.7mg	181% 20mg	11mg per day for Men 19-50 years
Water	19% 698g	13.7% 505g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Raw Firm Tofu Prepared with Calcium Sulfate vs Fried Tofu, prepared with calcium sulfate:

• Raw Firm Tofu Prepared with Calcium Sulfate has 2 times more Vitamin B2 and 3.8 times more Vitamin B3 than Fried Tofu, prepared with calcium sulfate.
• Both Raw Firm Tofu Prepared with Calcium Sulfate and Fried Tofu, prepared with calcium sulfate have similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9 per 1 kg.
• Both Raw Firm Tofu Prepared with Calcium Sulfate as well as Fried Tofu, prepared with calcium sulfate have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Raw Firm Tofu Prepared with Calcium Sulfate vs Fried Tofu, prepared with calcium sulfate:

• Raw Firm Tofu Prepared with Calcium Sulfate has 1.6 times more Potassium and 1.4 times more Water than Fried Tofu, prepared with calcium sulfate.
• While Fried Tofu, prepared with calcium sulfate contains 1.4 times more Calcium, 1.8 times more Iron, 1.6 times more Magnesium, 1.3 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Selenium and 1.3 times more Zinc than Raw Firm Tofu Prepared with Calcium Sulfate.
• Both Raw Firm Tofu Prepared with Calcium Sulfate and Fried Tofu, prepared with calcium sulfate have similar amounts of Copper and Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Fried Tofu, prepared with calcium sulfate contains 1.9 times more Energy, 2.3 times more Fat, 2.3 times more Saturated Fat, 2.3 times more Omega 3, 2.3 times more Omega 6, 3.2 times more Carbohydrate and 1.7 times more Fiber than Raw Firm Tofu Prepared with Calcium Sulfate.
• Both Raw Firm Tofu Prepared with Calcium Sulfate and Fried Tofu, prepared with calcium sulfate have similar amounts of Protein per 1 kg.
• Both Raw Firm Tofu Prepared with Calcium Sulfate as well as Fried Tofu, prepared with calcium sulfate have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.