Comparing Nutrients in 1 pound Boiled Soybeans with Salt VS Raw Firm Tofu Prepared with Calcium Sulfate

Macros Ratio

	Protein	Fat	Carbs
Boiled Soybeans with Salt	39%	43%	18%
Raw Firm Tofu Prepared with Calcium Sulfate	44%	49%	7%

Macro Nutrients

	Boiled Soybeans with Salt	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	27% 780kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	42% 40.7g	40.8% 39.6g	97g per day for Men 19-50 years
Saturated Fat	18.4% 5.9g	18% 5.7g	32g per day for Men 19-50 years
Omega 3	170% 2.7g	165% 2.64g	1.6g per day for Men 19-50 years
Omega 6	119% 20.3g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 38g	9.7% 12.6g	130g per day for Men 19-50 years
Sugars	14.8% 10.7g	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	71.6% 27.2g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	147% 82.6g	140% 78.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Soybeans with Salt	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.6% 0.7mg	59.7% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.6% 1.06mg	32% 0.42mg	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	61.2% 245μg	33% 132μg	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	8.57% 7.7mg	1% 0.91mg	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	10.6% 1.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	72.6% 87μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Soybeans with Salt	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	46.3% 463mg	310% 3098mg	1000mg per day for Men 19-50 years
Copper	205% 1.85mg	191% 1.7mg	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	291% 23.3mg	151% 12mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	62.6% 263mg	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	233% 5.36mg	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	159% 1111mg	123% 862mg	700mg per day for Men 19-50 years
Potassium	68.7% 2336mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	60.2% 33μg	144% 79μg	55μg per day for Men 19-50 years
Sodium	71.7% 1075mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	64.7% 7.12mg	11mg per day for Men 19-50 years
Water	7.67% 284g	8.56% 317g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Soybeans with Salt VS Raw Firm Tofu Prepared with Calcium Sulfate per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Soybeans with Salt versus 1 lb of Raw Firm Tofu Prepared with Calcium Sulfate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Soybeans with Salt vs Raw Firm Tofu Prepared with Calcium Sulfate:

• 1 pound of Boiled Soybeans with Salt has 2.8 times more Vitamin B2, 1.3 times more Vitamin B5, 2.5 times more Vitamin B6 and 1.9 times more Vitamin B9 than Raw Firm Tofu Prepared with Calcium Sulfate.
• Both Boiled Soybeans with Salt and Raw Firm Tofu Prepared with Calcium Sulfate provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• Both Boiled Soybeans with Salt as well as Raw Firm Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Soybeans with Salt vs Raw Firm Tofu Prepared with Calcium Sulfate:

• 1 pound of Boiled Soybeans with Salt has 1.9 times more Iron, 1.5 times more Magnesium, 1.3 times more Phosphorus, 2.2 times more Potassium and 16.9 times more Sodium than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 1 lb of Raw Firm Tofu Prepared with Calcium Sulfate contains 6.7 times more Calcium, 1.4 times more Manganese, 2.4 times more Selenium and 1.4 times more Zinc than Boiled Soybeans with Salt.
• Both Boiled Soybeans with Salt and Raw Firm Tofu Prepared with Calcium Sulfate contain similar levels of Copper per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Soybeans with Salt has 3 times more Carbohydrate and 2.6 times more Fiber than Raw Firm Tofu Prepared with Calcium Sulfate.
• Both Boiled Soybeans with Salt and Raw Firm Tofu Prepared with Calcium Sulfate offer comparable quantities of Energy, Fat, Saturated Fat, Omega 3, Omega 6 and Protein per one pound.