Comparing Nutrients in 1 pound Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) VS Yardlong Beans

Macros Ratio

	Protein	Fat	Carbs
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	43%	50%	7%
Yardlong Beans	27%	3%	70%

Macro Nutrients

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Yardlong Beans	Recommended Dietary Allowance
Energy	9.54% 277kcal	54.3% 1574kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 16.7g	6.13% 5.94g	97g per day for Men 19-50 years
Saturated Fat	7.56% 2.4g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	69.7% 1.1g	73% 1.17g	1.6g per day for Men 19-50 years
Omega 6	49% 8.32g	8.2% 1.4g	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	216% 281g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	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	2.4% 0.91g	131% 50g	38g per day for Men 19-50 years
Protein	58% 32.5g	197% 110g	56g per day for Men 19-50 years

Vitamins

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Yardlong Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.8% 0.21mg	335% 4.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.43mg	61% 9.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.63% 0.23mg	142% 7.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	129% 1.7mg	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	50% 200μg	746% 2985μg	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	8.06% 7.26mg	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	7.56% 9.07μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Yardlong Beans	Recommended Dietary Allowance
Calcium	50.3% 503mg	62.6% 626mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	443% 4mg	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	63% 5.03mg	488% 39mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	365% 1533mg	420mg per day for Men 19-50 years
Manganese	76.7% 1.76mg	314% 7.2mg	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	59.6% 417mg	362% 2536mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	154% 5248mg	3400mg per day for Men 19-50 years
Selenium	73.4% 40.4μg	67.6% 37μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	144% 16mg	11mg per day for Men 19-50 years
Water	10.7% 396g	1.03% 38.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) VS Yardlong Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) versus 1 lb of Yardlong Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Yardlong Beans:

• 1 lb of Raw Yardlong Beans contains 18.9 times more Vitamin B1, 6.4 times more Vitamin B2, 4 times more Vitamin B3, 30.6 times more Vitamin B5, 7.1 times more Vitamin B6 and 15 times more Vitamin B9 than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• 1 pound of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B5
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Raw Yardlong Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 10.4 times more Water than Yardlong Beans.
• While 1 lb of Raw Yardlong Beans contains 5.6 times more Copper, 7.8 times more Iron, 12.5 times more Magnesium, 4.1 times more Manganese, 6.1 times more Phosphorus, 9.6 times more Potassium and 5.5 times more Zinc than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Yardlong Beans contain similar levels of Calcium and Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 2.8 times more Fat and 6 times more Omega 6 than Yardlong Beans.
• While 1 lb of Raw Yardlong Beans contains 5.7 times more Energy, 52.5 times more Carbohydrate, 55 times more Fiber and 3.4 times more Protein than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Yardlong Beans offer comparable quantities of Omega 3 per one pound.
• 1 pound of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) provide inadequate amounts of Carbohydrate and Fiber
• 1 pound of Yardlong Beans provide inadequate amounts of Omega 6