Comparing Nutrients in 1 kilogram Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) VS Winged Beans

Macros Ratio

	Protein	Fat	Carbs
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	43%	50%	7%
Winged Beans	27%	34%	39%

Macro Nutrients

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Winged Beans	Recommended Dietary Allowance
Energy	21% 610kcal	141% 4090kcal	2900kcal per day for Men 19-50 years
Fat	38% 37g	168% 163g	97g per day for Men 19-50 years
Saturated Fat	16.7% 5.33g	72% 23g	32g per day for Men 19-50 years
Omega 3	154% 2.46g	164% 2.62g	1.6g per day for Men 19-50 years
Omega 6	108% 18.4g	239% 40.7g	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	321% 417g	130g per day for Men 19-50 years
Sugars	9.66% 7g	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	5.26% 2g	682% 259g	38g per day for Men 19-50 years
Protein	128% 71.7g	529% 297g	56g per day for Men 19-50 years

Vitamins

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Winged Beans	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	858% 10.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	346% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.35mg	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	159% 7.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	135% 1.75mg	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	113% 450μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Winged Beans	Recommended Dietary Allowance
Calcium	111% 1110mg	440% 4400mg	1000mg per day for Men 19-50 years
Copper	174% 1.57mg	3200% 29mg	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	1680% 134mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	426% 1790mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	1618% 37.2mg	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	644% 4510mg	700mg per day for Men 19-50 years
Potassium	35.3% 1200mg	287% 9770mg	3400mg per day for Men 19-50 years
Selenium	162% 89μg	149% 82μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	407% 44.8mg	11mg per day for Men 19-50 years
Water	23.6% 873g	2.25% 83.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) VS Winged Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) versus 1 kg of Winged Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Winged Beans:

• 1 kg of Raw Winged Beans contains 21.9 times more Vitamin B1, 12.2 times more Vitamin B2, 5.8 times more Vitamin B3, 15.6 times more Vitamin B5 and 3.4 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 Winged Beans provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B5
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Raw Winged Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Winged Beans:

• 1 kilogram of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 10.5 times more Water than Winged Beans.
• While 1 kg of Raw Winged Beans contains 4 times more Calcium, 18.3 times more Copper, 12.1 times more Iron, 6.6 times more Magnesium, 9.6 times more Manganese, 4.9 times more Phosphorus, 8.1 times more Potassium, 4.8 times more Sodium and 7 times more Zinc than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Winged Beans contain similar levels of Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Winged Beans contains 6.7 times more Energy, 4.4 times more Fat, 4.3 times more Saturated Fat, 2.2 times more Omega 6, 35.3 times more Carbohydrate, 129.5 times more Fiber and 4.1 times more Protein than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Winged Beans offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) provide inadequate amounts of Carbohydrate and Fiber