Comparing Nutrients in 300 calories Fried Tofu VS Koyadofu

Weight per 300 calories

• Fried Tofu: 111g
• Koyadofu: 63g

Dried-frozen Tofu has 1.8 times more energy per unit of mass than Fried Tofu, which is very high in comparison to other foods. Fried Tofu having high energy density.

Which food has more nutrients per 300 calories - Fried Tofu or Koyadofu?

Macros Ratio

	Protein	Fat	Carbs
Fried Tofu	26%	62%	12%
Koyadofu	40%	52%	8%

Macro Nutrients

	Fried Tofu	Koyadofu	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.4g	19.7% 19g	97g per day for Men 19-50 years
Saturated Fat	10% 3.24g	8.62% 2.76g	32g per day for Men 19-50 years
Omega 3	93% 1.5g	79.6% 1.27g	1.6g per day for Men 19-50 years
Omega 6	65.6% 11g	56% 9.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.57% 9.84g	4.85% 6.3g	130g per day for Men 19-50 years
Sugars	4.17% 3.02g	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	11.4% 4.33g	12% 4.53g	38g per day for Men 19-50 years
Protein	37.3% 21g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Fried Tofu	Koyadofu	Recommended Dietary Allowance
Vitamin A	0.12% 1.1μg	1.8% 16.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.69% 0.11mg	4.67% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.16mg	5.22% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.46% 0.11mg	14% 0.18mg	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	7.5% 30μg	14.5% 58μg	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	0.49% 0.44mg	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% 0.044mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.22% 8.67μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Tofu	Koyadofu	Recommended Dietary Allowance
Calcium	41.3% 413mg	23% 229mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	82.4% 0.74mg	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	67.6% 5.4mg	76.5% 6.1mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	8.83% 37mg	420mg per day for Men 19-50 years
Manganese	72.2% 1.66mg	101% 2.32mg	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	45.6% 319mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	4.77% 162mg	0.37% 12.6mg	3400mg per day for Men 19-50 years
Selenium	57.6% 31.7μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	1.2% 17.8mg	0.25% 3.77mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	1.5% 56g	0.098% 3.64g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Fried Tofu vs Koyadofu:

• Dried-frozen Tofu contains 1.6 times more Vitamin B1, 3.6 times more Vitamin B2, 6.7 times more Vitamin B3, 1.7 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.9 times more Vitamin B9 than Fried Tofu.
• Both Fried Tofu as well as Dried-frozen Tofu have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Fried Tofu vs Koyadofu:

• Fried Tofu has 1.8 times more Calcium, 1.8 times more Magnesium and 12.9 times more Potassium than Dried-frozen Tofu.
• While Dried-frozen Tofu contains 1.7 times more Copper, 1.4 times more Manganese and 1.4 times more Zinc than Fried Tofu.
• Both Fried Tofu and Dried-frozen Tofu have similar amounts of Iron, Phosphorus and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Fried Tofu has 1.6 times more Carbohydrate than Dried-frozen Tofu.
• While Dried-frozen Tofu contains 1.6 times more Protein than Fried Tofu.
• Both Fried Tofu and Dried-frozen Tofu have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6 and Fiber per 300 kcal.
• Both Fried Tofu as well as Dried-frozen Tofu have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.