Comparing Nutrients in 500 calories Fried Tofu VS Koyadofu

Weight per 500 calories

• Fried Tofu: 185g
• Koyadofu: 105g

Dried-frozen Tofu has 1.8 times more energy per unit of mass than Fried Tofu, which is very high in comparison to other foods. Fried Tofu having high energy density.

Which food has more nutrients per 500 calories - Fried Tofu or Koyadofu?

Macros Ratio

	Protein	Fat	Carbs
Fried Tofu	26%	62%	12%
Koyadofu	40%	52%	8%

Macro Nutrients

	Fried Tofu	Koyadofu	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	38.5% 37.4g	32.8% 32g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	14.4% 4.6g	32g per day for Men 19-50 years
Omega 3	156% 2.5g	133% 2.12g	1.6g per day for Men 19-50 years
Omega 6	109% 18.6g	93% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	6.95% 5.04g	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	19% 7.22g	20% 7.55g	38g per day for Men 19-50 years
Protein	62.2% 35g	98% 55g	56g per day for Men 19-50 years

Vitamins

	Fried Tofu	Koyadofu	Recommended Dietary Allowance
Vitamin A	0.21% 1.85μg	3.03% 27.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.2% 0.31mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.12% 0.093mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.16% 0.19mg	7.8% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	8.7% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	23% 0.3mg	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	12.5% 50μg	24% 96μg	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% 0mg	0.82% 0.73mg	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	0.49% 0.074mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Tofu	Koyadofu	Recommended Dietary Allowance
Calcium	69% 689mg	38% 382mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	137% 1.24mg	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	113% 9mg	127% 10mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	14.7% 62mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	168% 3.87mg	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	76% 531mg	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	7.95% 270mg	0.62% 21mg	3400mg per day for Men 19-50 years
Selenium	96% 52.8μg	103% 57μg	55μg per day for Men 19-50 years
Sodium	1.98% 29.6mg	0.42% 6.3mg	1500mg per day for Men 19-50 years
Zinc	33.5% 3.7mg	46.7% 5.14mg	11mg per day for Men 19-50 years
Water	2.53% 94g	0.16% 6.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Fried Tofu vs Koyadofu:

• Dried-frozen Tofu contains 1.6 times more Vitamin B1, 3.6 times more Vitamin B2, 6.7 times more Vitamin B3, 1.7 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.9 times more Vitamin B9 than Fried Tofu.
• Both Fried Tofu as well as Dried-frozen Tofu have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Fried Tofu vs Koyadofu:

• Fried Tofu has 1.8 times more Calcium, 1.8 times more Magnesium and 12.9 times more Potassium than Dried-frozen Tofu.
• While Dried-frozen Tofu contains 1.7 times more Copper, 1.4 times more Manganese and 1.4 times more Zinc than Fried Tofu.
• Both Fried Tofu and Dried-frozen Tofu have similar amounts of Iron, Phosphorus and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Fried Tofu has 1.6 times more Carbohydrate than Dried-frozen Tofu.
• While Dried-frozen Tofu contains 1.6 times more Protein than Fried Tofu.
• Both Fried Tofu and Dried-frozen Tofu have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6 and Fiber per 500 kcal.
• Both Fried Tofu as well as Dried-frozen Tofu have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.