Comparing Nutrients in 500 calories Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) VS Fried Tofu

Weight per 500 calories

• Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari): 641g
• Fried Tofu: 185g

Fried Tofu has 3.5 times more energy per unit of mass than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari), which is high in comparison to other foods. Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) having average energy density.

Discover which food has more nutrients per 500 calories - Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) or Fried Tofu?

Macros Ratio

	Protein	Fat	Carbs
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%
Fried Tofu	26%	62%	12%

Macro Nutrients

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Fried Tofu	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	27.6% 26.7g	38.5% 37.4g	97g per day for Men 19-50 years
Saturated Fat	16% 5.1g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	67% 1.07g	156% 2.5g	1.6g per day for Men 19-50 years
Omega 6	55.4% 9.4g	109% 18.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.3g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	5.3% 3.85g	6.95% 5.04g	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	15% 5.77g	19% 7.22g	38g per day for Men 19-50 years
Protein	103% 58g	62.2% 35g	56g per day for Men 19-50 years

Vitamins

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Fried Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.21% 1.85μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	26.2% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	7.12% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.05% 0.65mg	1.16% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	14% 0.18mg	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	30.4% 122μg	12.5% 50μg	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	1.42% 1.3mg	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	0.43% 0.064mg	0.49% 0.074mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.4μg	12% 14.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Fried Tofu	Recommended Dietary Allowance
Calcium	129% 1288mg	69% 689mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	82% 0.74mg	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	129% 10.3mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	56.5% 237mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	174% 4mg	120% 2.77mg	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	111% 776mg	76% 531mg	700mg per day for Men 19-50 years
Potassium	28% 949mg	7.95% 270mg	3400mg per day for Men 19-50 years
Selenium	115% 63.5μg	96% 52.8μg	55μg per day for Men 19-50 years
Sodium	5.13% 77mg	1.98% 29.6mg	1500mg per day for Men 19-50 years
Zinc	48.4% 5.32mg	33.5% 3.7mg	11mg per day for Men 19-50 years
Water	14.4% 532g	2.53% 94g	3700g per day for Men 19-50 years

Tofu, Firm, Prepared With Calcium Sulfate And Magnesium Chloride (nigari) VS Fried Tofu Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) or Fried Tofu?

Lets compare vitamin content per 500 calories of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Fried Tofu:

• 500 calories of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have 1.2 times more Vitamin B1, 4.4 times more Vitamin B2, 2.7 times more Vitamin B5, 2.5 times more Vitamin B6 and 2.4 times more Vitamin B9 than Fried Tofu.
• Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Fried Tofu provide similar amounts of Vitamin K per 500 calories.
• 500 calories of Fried Tofu have insufficient amounts of Vitamin B2 and Vitamin B5
• Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) as well as Fried Tofu have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Fried Tofu:

• 500 calories of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have 1.9 times more Calcium, 1.9 times more Copper, 2.1 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus, 3.5 times more Potassium, 1.2 times more Selenium, 1.4 times more Zinc and 5.7 times more Water than Fried Tofu.
• Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Fried Tofu contain similar levels of Iron per 500 calories.
• 500 calories of Fried Tofu lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have 1.7 times more Protein than Fried Tofu.
• While 500 kcal of Fried Tofu contain 1.4 times more Fat, 2.3 times more Omega 3, 2 times more Omega 6 and 1.3 times more Fiber than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Fried Tofu offer comparable quantities of Energy, Saturated Fat and Carbohydrate per 500 calories.