Comparing Nutrients in 1 pound Boiled Winged Beans with Salt VS Tofu, dried-frozen (koyadofu), prepared with calcium sulfate

Macros Ratio

	Protein	Fat	Carbs
Boiled Winged Beans with Salt	27%	34%	39%
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	41%	53%	6%

Macro Nutrients

	Boiled Winged Beans with Salt	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Energy	23% 667kcal	73.5% 2132kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.5g	142% 138g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.74g	62% 20g	32g per day for Men 19-50 years
Omega 3	26.6% 0.43g	574% 9.2g	1.6g per day for Men 19-50 years
Omega 6	39% 6.6g	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	52% 67.8g	29% 37.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	14.3% 5.44g	38g per day for Men 19-50 years
Protein	86% 48g	425% 238g	56g per day for Men 19-50 years

Vitamins

	Boiled Winged Beans with Salt	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.34mg	187% 2.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	111% 1.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.76mg	33.7% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	37.6% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	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	11.3% 45.4μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Winged Beans with Salt	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Calcium	64.4% 644mg	968% 9680mg	1000mg per day for Men 19-50 years
Copper	390% 3.5mg	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	246% 19.6mg	552% 44mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	195% 821mg	420mg per day for Men 19-50 years
Manganese	236% 5.44mg	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	99% 694mg	313% 2191mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	2.67% 91mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	448% 246μg	55μg per day for Men 19-50 years
Sodium	75.3% 1129mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	59.4% 6.53mg	202% 22.2mg	11mg per day for Men 19-50 years
Water	8.24% 305g	0.71% 26.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Winged Beans with Salt VS Tofu, dried-frozen (koyadofu), prepared with calcium sulfate per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Winged Beans with Salt versus 1 lb of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Winged Beans with Salt vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• 1 lb of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contains 1.7 times more Vitamin B1, 2.5 times more Vitamin B2, 1.4 times more Vitamin B3, 2.7 times more Vitamin B5, 6.1 times more Vitamin B6 and 9.2 times more Vitamin B9 than Boiled Winged Beans with Salt.
• Both Boiled Winged Beans with Salt as well as Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Winged Beans with Salt vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• 1 pound of Boiled Winged Beans with Salt has 14 times more Potassium and 41.5 times more Sodium than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 1 lb of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contains 15 times more Calcium, 1.5 times more Copper, 2.2 times more Iron, 3.4 times more Magnesium, 3.1 times more Manganese, 3.2 times more Phosphorus, 18.7 times more Selenium and 3.4 times more Zinc than Boiled Winged Beans with Salt.
• 1 pound of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Winged Beans with Salt has 1.8 times more Carbohydrate than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 1 lb of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contains 3.2 times more Energy, 5.2 times more Fat, 5.3 times more Saturated Fat, 21.5 times more Omega 3, 10.4 times more Omega 6 and 4.9 times more Protein than Boiled Winged Beans with Salt.