Comparing Nutrients in 1 pound Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) VS Fried Tofu

Macros Ratio

	Protein	Fat	Carbs
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%
Fried Tofu	26%	62%	12%

Macro Nutrients

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Fried Tofu	Recommended Dietary Allowance
Energy	12.2% 354kcal	42.2% 1225kcal	2900kcal per day for Men 19-50 years
Fat	19.5% 19g	94% 92g	97g per day for Men 19-50 years
Saturated Fat	11.2% 3.6g	41.4% 13.2g	32g per day for Men 19-50 years
Omega 3	47.3% 0.76g	382% 6.1g	1.6g per day for Men 19-50 years
Omega 6	39% 6.66g	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	9.94% 13g	31% 40g	130g per day for Men 19-50 years
Sugars	3.75% 2.72g	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	10.7% 4.1g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	73.2% 41g	152% 85.4g	56g per day for Men 19-50 years

Vitamins

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	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	22.7% 0.27mg	64.3% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	2.83% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.98% 0.5mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.8% 0.32mg	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	21.5% 86μg	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	1% 0.91mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	29.5% 35.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Fried Tofu	Recommended Dietary Allowance
Calcium	91% 912mg	169% 1687mg	1000mg per day for Men 19-50 years
Copper	107% 0.97mg	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	91% 7.3mg	276% 22mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	64.8% 272mg	420mg per day for Men 19-50 years
Manganese	123% 2.83mg	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	78.4% 549mg	186% 1302mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	19.5% 662mg	3400mg per day for Men 19-50 years
Selenium	81.6% 45μg	235% 129μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	34.2% 3.76mg	82% 9.03mg	11mg per day for Men 19-50 years
Water	10% 376g	6.2% 229g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) VS Fried Tofu per 1 lb

Compare the macro and micronutrient content in 1 lb of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) 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 Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Fried Tofu:

• 1 pound of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 1.3 times more Vitamin B2 than Fried Tofu.
• While 1 lb of Fried Tofu contains 2.8 times more Vitamin B1, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6, 1.4 times more Vitamin B9 and 3.3 times more Vitamin K than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) as well as Fried Tofu have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Fried Tofu:

• 1 pound of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 1.6 times more Water than Fried Tofu.
• While 1 lb of Fried Tofu contains 1.9 times more Calcium, 1.9 times more Copper, 3 times more Iron, 1.6 times more Magnesium, 2.4 times more Manganese, 2.4 times more Phosphorus, 2.9 times more Selenium and 2.4 times more Zinc than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Fried Tofu contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Fried Tofu contains 3.5 times more Energy, 4.8 times more Fat, 3.7 times more Saturated Fat, 8.1 times more Omega 3, 6.8 times more Omega 6, 3.1 times more Carbohydrate, 4.5 times more Sugars, 4.3 times more Fiber and 2.1 times more Protein than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).