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

Weight per 300 calories

• Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari): 492g
• Fried Tofu: 111g

Fried Tofu has 4.4 times more energy per unit of mass than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari), which is high in comparison to other foods. Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) having low energy density.

Which food has more nutrients per 300 calories - Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) or Fried Tofu?

Macros Ratio

	Protein	Fat	Carbs
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	43%	50%	7%
Fried Tofu	26%	62%	12%

Macro Nutrients

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Fried Tofu	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% 2.62g	10% 3.24g	32g per day for Men 19-50 years
Omega 3	75.6% 1.2g	93% 1.5g	1.6g per day for Men 19-50 years
Omega 6	53% 9.02g	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	4.75% 3.44g	4.17% 3.02g	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	2.6% 0.98g	11.4% 4.33g	38g per day for Men 19-50 years
Protein	63% 35.3g	37.3% 21g	56g per day for Men 19-50 years

Vitamins

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Fried Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.12% 1.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.3% 0.23mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.63mg	0.69% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	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	54% 216μg	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	1.1% 0.98mg	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	0.33% 0.049mg	0.3% 0.044mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.2% 9.84μg	7.22% 8.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Fried Tofu	Recommended Dietary Allowance
Calcium	54.6% 546mg	41.3% 413mg	1000mg per day for Men 19-50 years
Copper	85.8% 0.77mg	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	68.2% 5.46mg	67.6% 5.4mg	8mg per day for Men 19-50 years
Magnesium	31.6% 133mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	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	64.6% 452mg	45.6% 319mg	700mg per day for Men 19-50 years
Potassium	17.4% 590mg	4.77% 162mg	3400mg per day for Men 19-50 years
Selenium	79.6% 43.8μg	57.6% 31.7μg	55μg per day for Men 19-50 years
Sodium	2.62% 39.3mg	1.2% 17.8mg	1500mg per day for Men 19-50 years
Zinc	28.6% 3.15mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	11.6% 429g	1.5% 56g	3700g per day for Men 19-50 years

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

• Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 1.2 times more Vitamin B1, 3.3 times more Vitamin B2, 23.7 times more Vitamin B3, 1.6 times more Vitamin B5, 2.3 times more Vitamin B6 and 7.2 times more Vitamin B9 than Fried Tofu.
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Fried Tofu have similar amounts of Vitamin K per 300 kcal.
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Fried Tofu have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 kcal.

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

• Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 1.3 times more Calcium, 1.7 times more Copper, 2 times more Magnesium, 1.4 times more Phosphorus, 3.6 times more Potassium, 1.4 times more Selenium, 1.4 times more Zinc and 7.6 times more Water than Fried Tofu.
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Fried Tofu have similar amounts of Iron and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 1.7 times more Protein than Fried Tofu.
• While Fried Tofu contains 1.7 times more Carbohydrate and 4.4 times more Fiber than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Fried Tofu have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6 and Sugars per 300 kcal.
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Fried Tofu have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.