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

Weight per 300 calories

• Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari): 385g
• Shoyu: 566g

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 1.5 times more energy per 100g than Shoyu. It has average energy density when compared to other foods. Shoyu Soy Sauce having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%
Shoyu	57%	9%	34%

Macro Nutrients

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Shoyu	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16.5% 16g	3.33% 3.23g	97g per day for Men 19-50 years
Saturated Fat	9.53% 3.05g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	33.2% 5.65g	7.8% 1.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.43% 11g	21.5% 28g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	3.12% 2.26g	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	0% 0g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.57g	g per day for Men 19-50 years
Fiber	9.1% 3.46g	12% 4.53g	38g per day for Men 19-50 years
Protein	62% 34.8g	82.3% 46g	56g per day for Men 19-50 years

Vitamins

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Shoyu	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.2% 0.23mg	15.6% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	72% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	77.7% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.46% 0.42mg	33.6% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	64.4% 0.84mg	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	18.3% 73μg	20% 79.2μg	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	0.85% 0.77mg	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	0.26% 0.038mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.7% 9.23μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Shoyu	Recommended Dietary Allowance
Calcium	77.3% 773mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	27% 0.24mg	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	77.4% 6.2mg	103% 8.2mg	8mg per day for Men 19-50 years
Magnesium	34% 142mg	100% 419mg	420mg per day for Men 19-50 years
Manganese	105% 2.4mg	251% 5.76mg	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	66.5% 465mg	134% 940mg	700mg per day for Men 19-50 years
Potassium	16.7% 569mg	72.4% 2462mg	3400mg per day for Men 19-50 years
Selenium	69.2% 38μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	3.08% 46mg	2073% 31092mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	44.8% 4.92mg	11mg per day for Men 19-50 years
Water	8.62% 319g	11% 403g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have 1.2 times more Vitamin B1 and more Vitamin K than Shoyu.
• While 300 kcal of Shoyu Soy Sauce contain 3.9 times more Vitamin B2, 32 times more Vitamin B3, 4 times more Vitamin B5 and 3.1 times more Vitamin B6 than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Shoyu provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B3
• 300 calories of Shoyu have insufficient amounts of Vitamin K
• Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) as well as Shoyu Soy Sauce have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 calories.

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

• 300 calories of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have 4.1 times more Calcium, 3.4 times more Copper and 13.5 times more Selenium than Shoyu.
• While 300 kcal of Shoyu Soy Sauce contain 1.3 times more Iron, 2.9 times more Magnesium, 2.4 times more Manganese, 2 times more Phosphorus, 4.3 times more Potassium, 673.7 times more Sodium, 1.5 times more Zinc and 1.3 times more Water than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• 300 calories of Shoyu lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have 5 times more Fat, 7.4 times more Saturated Fat, 3.9 times more Omega 3 and 4.3 times more Omega 6 than Shoyu.
• While 300 kcal of Shoyu Soy Sauce contain 2.5 times more Carbohydrate, 1.3 times more Fiber and 1.3 times more Protein than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Shoyu offer comparable quantities of Energy per 300 calories.