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

Weight per 300 calories

• Fuyu: 259g
• Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari): 385g

Fuyu has 1.5 times more energy per 100g than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari). It has average 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 - Fuyu or Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)?

Macros Ratio

	Protein	Fat	Carbs
Fuyu	28%	58%	14%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%

Macro Nutrients

	Fuyu	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	21.3% 20.7g	16.5% 16g	97g per day for Men 19-50 years
Saturated Fat	9.35% 3g	9.53% 3.05g	32g per day for Men 19-50 years
Omega 3	86.3% 1.4g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	60.6% 10.3g	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	8.7% 11.3g	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	NA	9.1% 3.46g	38g per day for Men 19-50 years
Protein	41% 23g	62% 34.8g	56g per day for Men 19-50 years

Vitamins

	Fuyu	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	19.2% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.83% 0.34mg	8.46% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	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	18.8% 75μg	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	0.57% 0.52mg	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

	Fuyu	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	12% 119mg	77.3% 773mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	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	64% 5.12mg	77.4% 6.2mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	34% 142mg	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	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	27% 189mg	66.5% 465mg	700mg per day for Men 19-50 years
Potassium	5.7% 194mg	16.7% 569mg	3400mg per day for Men 19-50 years
Selenium	81.3% 44.7μg	69.2% 38μg	55μg per day for Men 19-50 years
Sodium	495% 7430mg	3.08% 46mg	1500mg per day for Men 19-50 years
Zinc	36.7% 4.03mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	4.9% 181g	8.62% 319g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Fuyu have 1.8 times more Vitamin B1 and 2.5 times more Vitamin B3 than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Fuyu and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) provide similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per 300 calories.
• 300 calories of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B3
• Both Salted and Fermented Tofu as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

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

• 300 calories of Fuyu have 1.3 times more Manganese, 161 times more Sodium and 1.3 times more Zinc 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 6.5 times more Calcium, 2.5 times more Phosphorus, 2.9 times more Potassium and 1.8 times more Water than Salted and Fermented Tofu.
• Both Fuyu and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain similar levels of Copper, Iron, Magnesium and Selenium per 300 calories.
• 300 calories of Fuyu lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Fuyu have 1.3 times more Fat, 2.2 times more Omega 3 and 1.8 times more Omega 6 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 1.5 times more Protein than Salted and Fermented Tofu.
• Both Fuyu and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) offer comparable quantities of Energy, Saturated Fat and Carbohydrate per 300 calories.