Comparing Nutrients in 300 calories Raw Firm Tofu Prepared with Calcium Sulfate VS Fried Tofu, prepared with calcium sulfate

Weight per 300 calories

• Raw Firm Tofu Prepared with Calcium Sulfate: 208g
• Fried Tofu, prepared with calcium sulfate: 111g

Fried Tofu, prepared with calcium sulfate has 1.9 times more energy per unit of mass than Raw Firm Tofu Prepared with Calcium Sulfate, which is high in comparison to other foods. Raw Firm Tofu Prepared with Calcium Sulfate having average energy density.

Which food has more nutrients per 300 calories - Raw Firm Tofu Prepared with Calcium Sulfate or Fried Tofu, prepared with calcium sulfate?

Macros Ratio

	Protein	Fat	Carbs
Raw Firm Tofu Prepared with Calcium Sulfate	44%	49%	7%
Fried Tofu, prepared with calcium sulfate	26%	62%	12%

Macro Nutrients

	Raw Firm Tofu Prepared with Calcium Sulfate	Fried Tofu, prepared with calcium sulfate	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	23% 22.4g	97g per day for Men 19-50 years
Saturated Fat	8.2% 2.63g	10% 3.24g	32g per day for Men 19-50 years
Omega 3	75.8% 1.2g	93% 1.5g	1.6g per day for Men 19-50 years
Omega 6	53% 9.04g	65.6% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.46% 5.8g	7.57% 9.84g	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	12.6% 4.8g	11.4% 4.33g	38g per day for Men 19-50 years
Protein	64.2% 36g	37.3% 21g	56g per day for Men 19-50 years

Vitamins

	Raw Firm Tofu Prepared with Calcium Sulfate	Fried Tofu, prepared with calcium sulfate	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.4% 0.33mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	0.69% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.54% 0.28mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	8.46% 0.11mg	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	15% 60.4μg	7.5% 30μg	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	0.46% 0.42mg	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	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

	Raw Firm Tofu Prepared with Calcium Sulfate	Fried Tofu, prepared with calcium sulfate	Recommended Dietary Allowance
Calcium	142% 1423mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	87.5% 0.79mg	49% 0.44mg	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	69.3% 5.54mg	67.6% 5.4mg	8mg per day for Men 19-50 years
Magnesium	28.8% 121mg	25% 106mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	72.2% 1.66mg	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	56.5% 396mg	45.6% 319mg	700mg per day for Men 19-50 years
Potassium	14.5% 494mg	4.77% 162mg	3400mg per day for Men 19-50 years
Selenium	66% 36.3μg	57.6% 31.7μg	55μg per day for Men 19-50 years
Sodium	1.94% 29mg	1.2% 17.8mg	1500mg per day for Men 19-50 years
Zinc	29.7% 3.27mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	3.93% 145g	1.5% 56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Raw Firm Tofu Prepared with Calcium Sulfate vs Fried Tofu, prepared with calcium sulfate:

• Raw Firm Tofu Prepared with Calcium Sulfate has 1.7 times more Vitamin B1, 3.8 times more Vitamin B2, 7.1 times more Vitamin B3, 1.8 times more Vitamin B5, 1.7 times more Vitamin B6 and 2 times more Vitamin B9 than Fried Tofu, prepared with calcium sulfate.
• Both Raw Firm Tofu Prepared with Calcium Sulfate as well as Fried 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 Raw Firm Tofu Prepared with Calcium Sulfate vs Fried Tofu, prepared with calcium sulfate:

• Raw Firm Tofu Prepared with Calcium Sulfate has 1.3 times more Calcium, 1.8 times more Copper, 1.5 times more Manganese, 1.2 times more Phosphorus, 3 times more Potassium, 1.5 times more Zinc and 2.6 times more Water than Fried Tofu, prepared with calcium sulfate.
• Both Raw Firm Tofu Prepared with Calcium Sulfate and Fried Tofu, prepared with calcium sulfate have similar amounts of Iron, Magnesium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Firm Tofu Prepared with Calcium Sulfate has 1.7 times more Protein than Fried Tofu, prepared with calcium sulfate.
• While Fried Tofu, prepared with calcium sulfate contains 1.7 times more Carbohydrate than Raw Firm Tofu Prepared with Calcium Sulfate.
• Both Raw Firm Tofu Prepared with Calcium Sulfate and Fried Tofu, prepared with calcium sulfate have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6 and Fiber per 300 kcal.
• Both Raw Firm Tofu Prepared with Calcium Sulfate as well as Fried Tofu, prepared with calcium sulfate have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.