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

Macros Ratio

	Protein	Fat	Carbs
Tofu, extra firm, prepared with nigari	43%	51%	6%
Hard Tofu, prepared with nigari	32%	57%	11%

Macro Nutrients

	Tofu, extra firm, prepared with nigari	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Energy	13% 376kcal	22.7% 658kcal	2900kcal per day for Men 19-50 years
Fat	24.6% 24g	46.7% 45.3g	97g per day for Men 19-50 years
Saturated Fat	13% 4.17g	20.5% 6.55g	32g per day for Men 19-50 years
Omega 3	74% 1.2g	189% 3.03g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	133% 22.5g	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	15.3% 20g	130g per day for Men 19-50 years
Sugars	4.44% 3.22g	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	12% 4.54g	7.16% 2.72g	38g per day for Men 19-50 years
Protein	81% 45.3g	103% 57.5g	56g per day for Men 19-50 years

Vitamins

	Tofu, extra firm, prepared with nigari	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.83% 1.1mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	3.36% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	13.6% 0.18mg	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	25% 100μg	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	1.5% 1.36mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, extra firm, prepared with nigari	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Calcium	128% 1279mg	156% 1565mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	165% 1.5mg	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	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	207% 4.77mg	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	150% 1048mg	700mg per day for Men 19-50 years
Potassium	17.3% 590mg	19.5% 662mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	139% 76.2μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	68.5% 7.53mg	11mg per day for Men 19-50 years
Water	10% 373g	8.7% 323g	3700g per day for Men 19-50 years

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

• Tofu, extra firm, prepared with nigari has 22.8 times more Vitamin B5 and 2.1 times more Vitamin B6 than Hard Tofu, prepared with nigari.
• While Hard Tofu, prepared with nigari contains 1.6 times more Vitamin B2, 2.7 times more Vitamin B3 and 2.4 times more Vitamin B9 than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Hard Tofu, prepared with nigari have similar amounts of Vitamin B1 per 1 lb.
• Both Tofu, extra firm, prepared with nigari as well as Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 lb.

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

• Hard Tofu, prepared with nigari contains 1.6 times more Copper, 1.3 times more Iron, 1.5 times more Magnesium, 1.6 times more Manganese, 2.1 times more Phosphorus, 1.3 times more Selenium and 1.6 times more Zinc than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Hard Tofu, prepared with nigari have similar amounts of Calcium, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Tofu, extra firm, prepared with nigari has 1.7 times more Fiber than Hard Tofu, prepared with nigari.
• While Hard Tofu, prepared with nigari contains 1.7 times more Energy, 1.9 times more Fat, 1.6 times more Saturated Fat, 2.6 times more Omega 3, 2.1 times more Omega 6, 3.7 times more Carbohydrate and 1.3 times more Protein than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari as well as Hard Tofu, prepared with nigari have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.