Comparing Nutrients in 1 pound Tofu, extra firm, prepared with nigari VS Chickpea flour

Macros Ratio

	Protein	Fat	Carbs
Tofu, extra firm, prepared with nigari	43%	51%	6%
Chickpea flour	24%	16%	60%

Macro Nutrients

	Tofu, extra firm, prepared with nigari	Chickpea flour	Recommended Dietary Allowance
Energy	13% 376kcal	60.5% 1755kcal	2900kcal per day for Men 19-50 years
Fat	24.6% 24g	31.3% 30.3g	97g per day for Men 19-50 years
Saturated Fat	13% 4.17g	9.82% 3.14g	32g per day for Men 19-50 years
Omega 3	74% 1.2g	31.8% 0.51g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	76.6% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	202% 262g	130g per day for Men 19-50 years
Sugars	4.44% 3.22g	68% 49.2g	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	12% 4.54g	129% 49g	38g per day for Men 19-50 years
Protein	81% 45.3g	181% 102g	56g per day for Men 19-50 years

Vitamins

	Tofu, extra firm, prepared with nigari	Chickpea flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	184% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.83% 1.1mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	55% 2.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	172% 2.23mg	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	10.2% 41μg	496% 1982μg	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	0.3% 0.045mg	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	34.4% 41.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, extra firm, prepared with nigari	Chickpea flour	Recommended Dietary Allowance
Calcium	128% 1279mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	460% 4.14mg	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	116% 9.25mg	276% 22mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	179% 753mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	316% 7.26mg	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	72% 503mg	206% 1442mg	700mg per day for Men 19-50 years
Potassium	17.3% 590mg	113% 3837mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	68.5% 37.6μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	19.4% 290mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	116% 12.7mg	11mg per day for Men 19-50 years
Water	10% 373g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu, extra firm, prepared with nigari VS Chickpea flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Tofu, extra firm, prepared with nigari versus 1 lb of Chickpea flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tofu, extra firm, prepared with nigari vs Chickpea flour:

• 1 pound of Tofu, extra firm, prepared with nigari has 1.4 times more Vitamin B5 than Chickpea flour.
• While 1 lb of Chickpea flour contains 10.1 times more Vitamin B1, 2.2 times more Vitamin B2, 7.3 times more Vitamin B3, 5.9 times more Vitamin B6, 48.6 times more Vitamin B9, 83 times more Vitamin E and 3.3 times more Vitamin K than Tofu, extra firm, prepared with nigari.
• 1 pound of Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin B3 and Vitamin E
• Both Tofu, extra firm, prepared with nigari as well as Chickpea flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Tofu, extra firm, prepared with nigari vs Chickpea flour:

• 1 pound of Tofu, extra firm, prepared with nigari has 6.3 times more Calcium, 1.6 times more Selenium and 8 times more Water than Chickpea flour.
• While 1 lb of Chickpea flour contains 4.6 times more Copper, 2.4 times more Iron, 4.7 times more Magnesium, 2.4 times more Manganese, 2.9 times more Phosphorus, 6.5 times more Potassium, 16 times more Sodium and 2.6 times more Zinc than Tofu, extra firm, prepared with nigari.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tofu, extra firm, prepared with nigari has 1.3 times more Saturated Fat and 2.3 times more Omega 3 than Chickpea flour.
• While 1 lb of Chickpea flour contains 4.7 times more Energy, 1.3 times more Fat, 49 times more Carbohydrate, 15.3 times more Sugars, 10.8 times more Fiber and 2.2 times more Protein than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Chickpea flour offer comparable quantities of Omega 6 per one pound.
• 1 pound of Tofu, extra firm, prepared with nigari provide inadequate amounts of Carbohydrate