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

Macros Ratio

	Protein	Fat	Carbs
Raw Firm Tofu Prepared with Calcium Sulfate	44%	49%	7%
Boiled Yardlong Beans with Salt	27%	3%	70%

Macro Nutrients

	Raw Firm Tofu Prepared with Calcium Sulfate	Boiled Yardlong Beans with Salt	Recommended Dietary Allowance
Energy	49.7% 1440kcal	40.7% 1180kcal	2900kcal per day for Men 19-50 years
Fat	90% 87.2g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	39.4% 12.6g	3.63% 1.16g	32g per day for Men 19-50 years
Omega 3	364% 5.82g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	255% 43.4g	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	21.4% 28g	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	60.5% 23g	100% 38g	38g per day for Men 19-50 years
Protein	308% 173g	148% 83g	56g per day for Men 19-50 years

Vitamins

	Raw Firm 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	132% 1.58mg	177% 2.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78.5% 1.02mg	49.2% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.8mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.6% 1.33mg	79.6% 3.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.8% 0.92mg	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	72.5% 290μg	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	2.22% 2mg	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

	Raw Firm Tofu Prepared with Calcium Sulfate	Boiled Yardlong Beans with Salt	Recommended Dietary Allowance
Calcium	683% 6830mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	420% 3.78mg	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	333% 26.6mg	330% 26.4mg	8mg per day for Men 19-50 years
Magnesium	138% 580mg	233% 980mg	420mg per day for Men 19-50 years
Manganese	513% 12mg	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	271% 1900mg	259% 1810mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	93% 3150mg	3400mg per day for Men 19-50 years
Selenium	316% 174μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	161% 2410mg	1500mg per day for Men 19-50 years
Zinc	143% 15.7mg	98% 11mg	11mg per day for Men 19-50 years
Water	19% 698g	18.6% 688g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Firm Tofu Prepared with Calcium Sulfate VS Boiled Yardlong Beans 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 Yardlong Beans 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 Yardlong Beans with Salt:

• 1 kilogram of Raw Firm Tofu Prepared with Calcium Sulfate has 1.6 times more Vitamin B2 than Boiled Yardlong Beans with Salt.
• While 1 kg of Boiled Yardlong Beans with Salt contains 1.3 times more Vitamin B1, 1.4 times more Vitamin B3, 3 times more Vitamin B5 and 5 times more Vitamin B9 than Raw Firm Tofu Prepared with Calcium Sulfate.
• Both Raw Firm Tofu Prepared with Calcium Sulfate and Boiled Yardlong Beans with Salt provide similar amounts of Vitamin B6 per one kilogram.
• Both Raw Firm 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 one kilogram.

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

• 1 kilogram of Raw Firm Tofu Prepared with Calcium Sulfate has 16.3 times more Calcium, 1.7 times more Copper, 2.4 times more Manganese, 6.2 times more Selenium and 1.5 times more Zinc than Boiled Yardlong Beans with Salt.
• While 1 kg of Boiled Yardlong Beans with Salt contains 1.7 times more Magnesium, 1.3 times more Potassium and 17.2 times more Sodium than Raw Firm Tofu Prepared with Calcium Sulfate.
• Both Raw Firm Tofu Prepared with Calcium Sulfate and Boiled Yardlong Beans with Salt contain similar levels of Iron and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Firm Tofu Prepared with Calcium Sulfate has 1.2 times more Energy, 19.4 times more Fat, 10.9 times more Saturated Fat, 6.6 times more Omega 3, 41.3 times more Omega 6 and 2.1 times more Protein than Boiled Yardlong Beans with Salt.
• While 1 kg of Boiled Yardlong Beans with Salt contains 7.6 times more Carbohydrate and 1.7 times more Fiber than Raw Firm Tofu Prepared with Calcium Sulfate.
• 1 kilogram of Boiled Yardlong Beans with Salt provide inadequate amounts of Omega 6