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

Macros Ratio

	Protein	Fat	Carbs
Hard Tofu, prepared with nigari	32%	57%	11%
Chickpea flour	24%	16%	60%

Macro Nutrients

	Hard Tofu, prepared with nigari	Chickpea flour	Recommended Dietary Allowance
Energy	22.7% 658kcal	60.5% 1755kcal	2900kcal per day for Men 19-50 years
Fat	46.7% 45.3g	31.3% 30.3g	97g per day for Men 19-50 years
Saturated Fat	20.5% 6.55g	9.82% 3.14g	32g per day for Men 19-50 years
Omega 3	189% 3.03g	31.8% 0.51g	1.6g per day for Men 19-50 years
Omega 6	133% 22.5g	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	15.3% 20g	202% 262g	130g per day for Men 19-50 years
Sugars	NA	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	7.16% 2.72g	129% 49g	38g per day for Men 19-50 years
Protein	103% 57.5g	181% 102g	56g per day for Men 19-50 years

Vitamins

	Hard Tofu, prepared with nigari	Chickpea flour	Recommended Dietary Allowance
Vitamin A	NA	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	184% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.36% 0.17mg	55% 2.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.6% 0.18mg	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	25% 100μg	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	1.5% 1.36mg	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	NA	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34.4% 41.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard Tofu, prepared with nigari	Chickpea flour	Recommended Dietary Allowance
Calcium	156% 1565mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	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	156% 12.5mg	276% 22mg	8mg per day for Men 19-50 years
Magnesium	57.2% 240mg	179% 753mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	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	150% 1048mg	206% 1442mg	700mg per day for Men 19-50 years
Potassium	19.5% 662mg	113% 3837mg	3400mg per day for Men 19-50 years
Selenium	139% 76.2μg	68.5% 37.6μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	19.4% 290mg	1500mg per day for Men 19-50 years
Zinc	68.5% 7.53mg	116% 12.7mg	11mg per day for Men 19-50 years
Water	8.7% 323g	1.26% 46.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Hard Tofu, 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 Hard Tofu, prepared with nigari vs Chickpea flour:

• 1 lb of Chickpea flour contains 11.6 times more Vitamin B1, 1.4 times more Vitamin B2, 2.8 times more Vitamin B3, 16.4 times more Vitamin B5, 12.6 times more Vitamin B6 and 19.9 times more Vitamin B9 than Hard Tofu, prepared with nigari.
• 1 pound of Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B5
• Both Hard Tofu, prepared with nigari as well as Chickpea flour have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Hard Tofu, prepared with nigari has 7.7 times more Calcium and 2 times more Selenium than Chickpea flour.
• While 1 lb of Chickpea flour contains 2.8 times more Copper, 1.8 times more Iron, 3.1 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus, 5.8 times more Potassium, 32 times more Sodium and 1.7 times more Zinc than Hard Tofu, prepared with nigari.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Hard Tofu, prepared with nigari has 1.5 times more Fat, 2.1 times more Saturated Fat, 6 times more Omega 3 and 1.7 times more Omega 6 than Chickpea flour.
• While 1 lb of Chickpea flour contains 2.7 times more Energy, 13.2 times more Carbohydrate, 18 times more Fiber and 1.8 times more Protein than Hard Tofu, prepared with nigari.
• 1 pound of Hard Tofu, prepared with nigari provide inadequate amounts of Fiber