Comparing Nutrients in 300 calories Koyadofu VS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Weight per 300 calories

• Koyadofu: 63g
• Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari): 385g

Koyadofu has 6.1 times more energy per 100g than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari). It has very high energy density when compared to other foods. Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) having average energy density.

Discover which food has more nutrients per 300 calories - Koyadofu or Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)?

Macros Ratio

	Protein	Fat	Carbs
Koyadofu	40%	52%	8%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%

Macro Nutrients

	Koyadofu	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	19.7% 19g	16.5% 16g	97g per day for Men 19-50 years
Saturated Fat	8.62% 2.76g	9.53% 3.05g	32g per day for Men 19-50 years
Omega 3	79.6% 1.27g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	56% 9.5g	33.2% 5.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.85% 6.3g	8.43% 11g	130g per day for Men 19-50 years
Sugars	NA	3.2% 2.3g	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	12% 4.53g	9.1% 3.46g	38g per day for Men 19-50 years
Protein	59% 33g	62% 34.8g	56g per day for Men 19-50 years

Vitamins

	Koyadofu	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Vitamin A	1.8% 16.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	19.2% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.67% 0.75mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	8.46% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	21% 0.27mg	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	14.5% 58μg	18.3% 73μg	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	0.49% 0.44mg	0.85% 0.77mg	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	0.26% 0.038mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.7% 9.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Koyadofu	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	23% 229mg	77.3% 773mg	1000mg per day for Men 19-50 years
Copper	82.4% 0.74mg	91% 0.82mg	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	76.5% 6.1mg	77.4% 6.2mg	8mg per day for Men 19-50 years
Magnesium	8.83% 37mg	34% 142mg	420mg per day for Men 19-50 years
Manganese	101% 2.32mg	105% 2.4mg	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	43.4% 304mg	66.5% 465mg	700mg per day for Men 19-50 years
Potassium	0.37% 12.6mg	16.7% 569mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	69.2% 38μg	55μg per day for Men 19-50 years
Sodium	0.25% 3.77mg	3.08% 46mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	0.098% 3.64g	8.62% 319g	3700g per day for Men 19-50 years

Koyadofu VS Tofu, Firm, Prepared With Calcium Sulfate And Magnesium Chloride (nigari) Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Koyadofu or Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)?

Lets compare vitamin content per 300 calories of Koyadofu vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• 300 calories of Koyadofu have 1.3 times more Vitamin B1 than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 300 kcal of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain 1.6 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.3 times more Vitamin B9 than Dried-frozen Tofu.
• Both Koyadofu and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Koyadofu have insufficient amounts of Vitamin B5
• Both Dried-frozen Tofu as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Koyadofu vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• 300 kcal of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain 3.4 times more Calcium, 3.8 times more Magnesium, 1.5 times more Phosphorus, 45.3 times more Potassium and 87.7 times more Water than Dried-frozen Tofu.
• Both Koyadofu and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain similar levels of Copper, Iron, Manganese, Selenium and Zinc per 300 calories.
• 300 calories of Koyadofu lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Koyadofu have 2 times more Omega 3, 1.7 times more Omega 6 and 1.3 times more Fiber than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 300 kcal of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain 1.7 times more Carbohydrate than Dried-frozen Tofu.
• Both Koyadofu and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) offer comparable quantities of Energy, Fat, Saturated Fat and Protein per 300 calories.
• 300 calories of Koyadofu provide inadequate amounts of Carbohydrate