Comparing Nutrients in 1 pound Fried Tofu VS Koyadofu

Macros Ratio

	Protein	Fat	Carbs
Fried Tofu	26%	62%	12%
Koyadofu	40%	52%	8%

Macro Nutrients

	Fried Tofu	Koyadofu	Recommended Dietary Allowance
Energy	42.2% 1225kcal	74.6% 2164kcal	2900kcal per day for Men 19-50 years
Fat	94% 92g	142% 138g	97g per day for Men 19-50 years
Saturated Fat	41.4% 13.2g	62% 20g	32g per day for Men 19-50 years
Omega 3	382% 6.1g	574% 9.2g	1.6g per day for Men 19-50 years
Omega 6	268% 45.6g	403% 68.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	35% 45.5g	130g per day for Men 19-50 years
Sugars	17% 12.3g	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	46.6% 17.7g	86% 32.7g	38g per day for Men 19-50 years
Protein	152% 85.4g	425% 238g	56g per day for Men 19-50 years

Vitamins

	Fried Tofu	Koyadofu	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.3% 0.77mg	187% 2.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	111% 1.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.83% 0.45mg	33.7% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	37.6% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	100% 1.3mg	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	30.6% 122μg	104% 417μg	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	3.53% 3.18mg	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	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.5% 35.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Tofu	Koyadofu	Recommended Dietary Allowance
Calcium	169% 1687mg	165% 1651mg	1000mg per day for Men 19-50 years
Copper	201% 1.8mg	594% 5.35mg	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	276% 22mg	552% 44mg	8mg per day for Men 19-50 years
Magnesium	64.8% 272mg	63.7% 268mg	420mg per day for Men 19-50 years
Manganese	295% 6.8mg	728% 16.7mg	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	186% 1302mg	313% 2191mg	700mg per day for Men 19-50 years
Potassium	19.5% 662mg	2.67% 91mg	3400mg per day for Men 19-50 years
Selenium	235% 129μg	448% 246μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	82% 9.03mg	202% 22.2mg	11mg per day for Men 19-50 years
Water	6.2% 229g	0.71% 26.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Fried Tofu vs Koyadofu:

• Dried-frozen Tofu contains 26 times more Vitamin A, 2.9 times more Vitamin B1, 6.3 times more Vitamin B2, 11.9 times more Vitamin B3, 3 times more Vitamin B5, 2.9 times more Vitamin B6 and 3.4 times more Vitamin B9 than Fried Tofu.
• Both Fried Tofu as well as Dried-frozen Tofu have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Fried Tofu vs Koyadofu:

• Fried Tofu has 7.3 times more Potassium, 2.7 times more Sodium and 8.7 times more Water than Dried-frozen Tofu.
• While Dried-frozen Tofu contains 3 times more Copper, 2 times more Iron, 2.5 times more Manganese, 1.7 times more Phosphorus, 1.9 times more Selenium and 2.5 times more Zinc than Fried Tofu.
• Both Fried Tofu and Dried-frozen Tofu have similar amounts of Calcium and Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried-frozen Tofu contains 1.8 times more Energy, 1.5 times more Fat, 1.5 times more Saturated Fat, 1.5 times more Omega 3, 1.5 times more Omega 6, 1.8 times more Fiber and 2.8 times more Protein than Fried Tofu.
• Both Fried Tofu and Dried-frozen Tofu have similar amounts of Carbohydrate per 1 lb.
• Both Fried Tofu as well as Dried-frozen Tofu have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.