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

Weight per 300 calories

• Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari): 492g
• Fuyu: 259g

Salted and Fermented Tofu has 1.9 times more energy per unit of mass than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari), which is average in comparison to other foods. Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	43%	50%	7%
Fuyu	28%	58%	14%

Macro Nutrients

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Fuyu	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	21.3% 20.7g	97g per day for Men 19-50 years
Saturated Fat	8.2% 2.62g	9.35% 3g	32g per day for Men 19-50 years
Omega 3	75.6% 1.2g	86.3% 1.4g	1.6g per day for Men 19-50 years
Omega 6	53% 9.02g	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	4.46% 5.8g	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	4.75% 3.44g	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	2.6% 0.98g	NA	38g per day for Men 19-50 years
Protein	63% 35.3g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Fuyu	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.3% 0.23mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.63mg	6.13% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	6.83% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	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	54% 216μg	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	1.1% 0.98mg	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	0.33% 0.049mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.2% 9.84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Fuyu	Recommended Dietary Allowance
Calcium	54.6% 546mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	85.8% 0.77mg	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	68.2% 5.46mg	64% 5.12mg	8mg per day for Men 19-50 years
Magnesium	31.6% 133mg	32% 134mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	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	64.6% 452mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	17.4% 590mg	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	79.6% 43.8μg	81.3% 44.7μg	55μg per day for Men 19-50 years
Sodium	2.62% 39.3mg	495% 7430mg	1500mg per day for Men 19-50 years
Zinc	28.6% 3.15mg	36.7% 4.03mg	11mg per day for Men 19-50 years
Water	11.6% 429g	4.9% 181g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have 2.7 times more Vitamin B3 and 2.9 times more Vitamin B9 than Fuyu.
• While 300 kcal of Salted and Fermented Tofu contain 1.8 times more Vitamin B1, 1.4 times more Vitamin B2 and 1.4 times more Vitamin B5 than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Fuyu provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B5
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Salted and Fermented Tofu have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

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

• 300 calories of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have 4.6 times more Calcium, 2.4 times more Phosphorus, 3 times more Potassium and 2.4 times more Water than Fuyu.
• While 300 kcal of Salted and Fermented Tofu contain 1.3 times more Copper, 1.6 times more Manganese, 188.9 times more Sodium and 1.3 times more Zinc than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Fuyu contain similar levels of 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 Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have 1.5 times more Protein than Fuyu.
• While 300 kcal of Salted and Fermented Tofu contain 2 times more Carbohydrate than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Fuyu offer comparable quantities of Energy, Fat, Saturated Fat, Omega 3 and Omega 6 per 300 calories.
• 300 calories of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) provide inadequate amounts of Carbohydrate