Comparing Nutrients in 1 pound Soy protein isolate VS Fried Tofu

Macros Ratio

	Protein	Fat	Carbs
Soy protein isolate	92%	8%	0%
Fried Tofu	26%	62%	12%

Macro Nutrients

	Soy protein isolate	Fried Tofu	Recommended Dietary Allowance
Energy	52.4% 1520kcal	42.2% 1225kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	94% 92g	97g per day for Men 19-50 years
Saturated Fat	6% 1.9g	41.4% 13.2g	32g per day for Men 19-50 years
Omega 3	55.3% 0.88g	382% 6.1g	1.6g per day for Men 19-50 years
Omega 6	38.8% 6.6g	268% 45.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	31% 40g	130g per day for Men 19-50 years
Sugars	0% 0g	17% 12.3g	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	0% 0g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	715% 401g	152% 85.4g	56g per day for Men 19-50 years

Vitamins

	Soy protein isolate	Fried Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.5% 0.8mg	64.3% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.52mg	2.83% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.44% 0.27mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	34.5% 0.45mg	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	200% 798μg	30.6% 122μg	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	0% 0mg	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% 0mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	29.5% 35.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy protein isolate	Fried Tofu	Recommended Dietary Allowance
Calcium	80.7% 807mg	169% 1687mg	1000mg per day for Men 19-50 years
Copper	806% 7.25mg	201% 1.8mg	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	822% 65.8mg	276% 22mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	64.8% 272mg	420mg per day for Men 19-50 years
Manganese	294% 6.77mg	295% 6.8mg	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	503% 3520mg	186% 1302mg	700mg per day for Men 19-50 years
Potassium	11% 367mg	19.5% 662mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	235% 129μg	55μg per day for Men 19-50 years
Sodium	304% 4559mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	166% 18.3mg	82% 9.03mg	11mg per day for Men 19-50 years
Water	0.61% 22.6g	6.2% 229g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy protein isolate VS Fried Tofu per 1 lb

Compare the macro and micronutrient content in 1 lb of Soy protein isolate versus 1 lb of Fried Tofu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Soy protein isolate vs Fried Tofu:

• 1 pound of Soy protein isolate has 2 times more Vitamin B2, 14.4 times more Vitamin B3 and 6.5 times more Vitamin B9 than Fried Tofu.
• While 1 lb of Fried Tofu contains 2.3 times more Vitamin B5 and more Vitamin K than Soy protein isolate.
• Both Soy protein isolate and Fried Tofu provide similar amounts of Vitamin B1 and Vitamin B6 per one pound.
• 1 pound of Soy protein isolate have insufficient amounts of Vitamin B5 and Vitamin K
• 1 pound of Fried Tofu have insufficient amounts of Vitamin B3
• Both Soy protein isolate as well as Fried Tofu have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Soy protein isolate vs Fried Tofu:

• 1 pound of Soy protein isolate has 4 times more Copper, 3 times more Iron, 2.7 times more Phosphorus, 62.8 times more Sodium and 2 times more Zinc than Fried Tofu.
• While 1 lb of Fried Tofu contains 2.1 times more Calcium, 1.5 times more Magnesium, 1.8 times more Potassium and 35.6 times more Selenium than Soy protein isolate.
• Both Soy protein isolate and Fried Tofu contain similar levels of Manganese per one pound.
• 1 pound of Soy protein isolate lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Soy protein isolate has 1.2 times more Energy and 4.7 times more Protein than Fried Tofu.
• While 1 lb of Fried Tofu contains 6 times more Fat, 6.9 times more Saturated Fat, 6.9 times more Omega 3, 6.9 times more Omega 6, more Carbohydrate, more Sugars and more Fiber than Soy protein isolate.
• 1 pound of Soy protein isolate provide inadequate amounts of Carbohydrate and Fiber