Comparing Nutrients in 1 kilogram Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) VS Soy sauce made from hydrolyzed vegetable protein

Macros Ratio

	Protein	Fat	Carbs
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	43%	50%	7%
Soy sauce made from hydrolyzed vegetable protein	44%	7%	49%

Macro Nutrients

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Soy sauce made from hydrolyzed vegetable protein	Recommended Dietary Allowance
Energy	21% 610kcal	20.7% 600kcal	2900kcal per day for Men 19-50 years
Fat	38% 37g	5.26% 5.1g	97g per day for Men 19-50 years
Saturated Fat	16.7% 5.33g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	154% 2.46g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	108% 18.4g	7.47% 1.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.08% 12g	60.3% 78.4g	130g per day for Men 19-50 years
Sugars	9.66% 7g	18% 13g	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	0% 0g	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	% 7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	5.26% 2g	13% 5g	38g per day for Men 19-50 years
Protein	128% 71.7g	125% 70g	56g per day for Men 19-50 years

Vitamins

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Soy sauce made from hydrolyzed vegetable protein	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	84% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.35mg	177% 28.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	110% 1.43mg	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	110% 440μg	32.5% 130μg	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	0.67% 0.1mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Soy sauce made from hydrolyzed vegetable protein	Recommended Dietary Allowance
Calcium	111% 1110mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	174% 1.57mg	45.6% 0.41mg	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	139% 11mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	43.5% 1mg	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	131% 920mg	134% 940mg	700mg per day for Men 19-50 years
Potassium	35.3% 1200mg	131% 4470mg	3400mg per day for Men 19-50 years
Selenium	162% 89μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	4547% 68200mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	23.6% 873g	18.4% 680g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Soy sauce made from hydrolyzed vegetable protein:

• Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 3.4 times more Vitamin B9 and more Vitamin K than Soy sauce made from hydrolyzed vegetable protein.
• While Soy sauce made from hydrolyzed vegetable protein contains 2.9 times more Vitamin B2, 5.3 times more Vitamin B3, 5.3 times more Vitamin B5 and 2.8 times more Vitamin B6 than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Soy sauce made from hydrolyzed vegetable protein have similar amounts of Vitamin B1 per 1 kg.
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Soy sauce made from hydrolyzed vegetable protein have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Soy sauce made from hydrolyzed vegetable protein:

• Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 6.5 times more Calcium, 3.8 times more Copper, 3.4 times more Iron, 3.9 times more Manganese, 11.1 times more Selenium, 2.8 times more Zinc and 1.3 times more Water than Soy sauce made from hydrolyzed vegetable protein.
• While Soy sauce made from hydrolyzed vegetable protein contains 3.7 times more Potassium and 852.5 times more Sodium than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Soy sauce made from hydrolyzed vegetable protein have similar amounts of Magnesium and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 7.2 times more Fat, 13.3 times more Saturated Fat, 12.3 times more Omega 3 and 14.4 times more Omega 6 than Soy sauce made from hydrolyzed vegetable protein.
• While Soy sauce made from hydrolyzed vegetable protein contains 6.6 times more Carbohydrate, 1.9 times more Sugars and 2.5 times more Fiber than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Soy sauce made from hydrolyzed vegetable protein have similar amounts of Energy and Protein per 1 kg.
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Soy sauce made from hydrolyzed vegetable protein have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.