Comparing Nutrients in 300 calories Fried Tofu, prepared with calcium sulfate VS Fuyu prepared with calcium sulfate

Weight per 300 calories

• Fried Tofu, prepared with calcium sulfate: 111g
• Fuyu prepared with calcium sulfate: 259g

Fried Tofu, prepared with calcium sulfate has 2.3 times more energy per 100g than Fuyu prepared with calcium sulfate. It has high energy density when compared to other foods. Salted and fermented Tofu, prepared with calcium sulfate having average energy density.

Which food has more nutrients per 300 calories - Fried Tofu, prepared with calcium sulfate or Fuyu prepared with calcium sulfate?

Macros Ratio

	Protein	Fat	Carbs
Fried Tofu, prepared with calcium sulfate	26%	62%	12%
Fuyu prepared with calcium sulfate	26%	58%	16%

Macro Nutrients

	Fried Tofu, prepared with calcium sulfate	Fuyu prepared with calcium sulfate	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.4g	21.3% 20.7g	97g per day for Men 19-50 years
Saturated Fat	10% 3.24g	9.35% 3g	32g per day for Men 19-50 years
Omega 3	93% 1.5g	86.3% 1.4g	1.6g per day for Men 19-50 years
Omega 6	65.6% 11g	60.6% 10.3g	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	10.2% 13.3g	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	11.4% 4.33g	NA	38g per day for Men 19-50 years
Protein	37.3% 21g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Fried Tofu, prepared with calcium sulfate	Fuyu prepared with calcium sulfate	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.69% 0.11mg	6.13% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.16mg	6.83% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.46% 0.11mg	18% 0.24mg	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	18.8% 75μg	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	0.57% 0.52mg	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

	Fried Tofu, prepared with calcium sulfate	Fuyu prepared with calcium sulfate	Recommended Dietary Allowance
Calcium	107% 1068mg	318% 3178mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	108% 0.97mg	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	64% 5.12mg	8mg per day for Men 19-50 years
Magnesium	25% 106mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	72.2% 1.66mg	132% 3.04mg	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	27% 189mg	700mg per day for Men 19-50 years
Potassium	4.77% 162mg	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	57.6% 31.7μg	81.3% 44.7μg	55μg per day for Men 19-50 years
Sodium	1.2% 17.8mg	495% 7430mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	36.7% 4.03mg	11mg per day for Men 19-50 years
Water	1.5% 56g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Fried Tofu, prepared with calcium sulfate vs Fuyu prepared with calcium sulfate:

• Salted and fermented Tofu, prepared with calcium sulfate contains 2.1 times more Vitamin B1, 4.7 times more Vitamin B2, 8.8 times more Vitamin B3, 2.2 times more Vitamin B5, 2.1 times more Vitamin B6 and 2.5 times more Vitamin B9 than Fried Tofu, prepared with calcium sulfate.
• Both Fried Tofu, prepared with calcium sulfate as well as Salted and fermented Tofu, prepared with calcium sulfate have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Fried Tofu, prepared with calcium sulfate vs Fuyu prepared with calcium sulfate:

• Fried Tofu, prepared with calcium sulfate has 1.7 times more Phosphorus than Salted and fermented Tofu, prepared with calcium sulfate.
• While Salted and fermented Tofu, prepared with calcium sulfate contains 3 times more Calcium, 2.2 times more Copper, 1.4 times more Magnesium, 1.8 times more Manganese, 1.4 times more Selenium, 417.9 times more Sodium, 1.8 times more Zinc and 3.2 times more Water than Fried Tofu, prepared with calcium sulfate.
• Both Fried Tofu, prepared with calcium sulfate and Salted and fermented Tofu, prepared with calcium sulfate have similar amounts of Iron and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Salted and fermented Tofu, prepared with calcium sulfate contains 1.4 times more Carbohydrate than Fried Tofu, prepared with calcium sulfate.
• Both Fried Tofu, prepared with calcium sulfate and Salted and fermented Tofu, prepared with calcium sulfate have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6 and Protein per 300 kcal.
• Both Fried Tofu, prepared with calcium sulfate as well as Salted and fermented Tofu, prepared with calcium sulfate have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.