Comparing Nutrients in 500 calories Raw Firm Tofu Prepared with Calcium Sulfate VS Dried Beechnuts

Weight per 500 calories

• Raw Firm Tofu Prepared with Calcium Sulfate: 347g
• Dried Beechnuts: 86.8g

Dried Beechnuts have 4 times more energy per unit of mass than Raw Firm Tofu Prepared with Calcium Sulfate, which is very high in comparison to other foods. Raw Firm Tofu Prepared with Calcium Sulfate having average energy density.

Discover which food has more nutrients per 500 calories - Raw Firm Tofu Prepared with Calcium Sulfate or Dried Beechnuts?

Macros Ratio

	Protein	Fat	Carbs
Raw Firm Tofu Prepared with Calcium Sulfate	44%	49%	7%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Raw Firm Tofu Prepared with Calcium Sulfate	Dried Beechnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	31.2% 30.3g	44.7% 43.4g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.38g	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	126% 2.02g	92% 1.48g	1.6g per day for Men 19-50 years
Omega 6	88.6% 15g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.43% 9.65g	22.4% 29g	130g per day for Men 19-50 years
Sugars	NA	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	21% 8g	NA	38g per day for Men 19-50 years
Protein	107% 60g	9.6% 5.4g	56g per day for Men 19-50 years

Vitamins

	Raw Firm Tofu Prepared with Calcium Sulfate	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.7% 0.55mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	24.8% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.27% 1.32mg	4.76% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.24% 0.46mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	45.7% 0.59mg	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	25% 101μg	24.5% 98μg	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	0.77% 0.69mg	15% 13.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Firm Tofu Prepared with Calcium Sulfate	Dried Beechnuts	Recommended Dietary Allowance
Calcium	237% 2372mg	0.087% 0.87mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	64.6% 0.58mg	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	115% 9.24mg	26.7% 2.14mg	8mg per day for Men 19-50 years
Magnesium	48% 201mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	50.6% 1.16mg	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	94% 660mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	24.2% 823mg	26% 883mg	3400mg per day for Men 19-50 years
Selenium	110% 60.4μg	NA	55μg per day for Men 19-50 years
Sodium	3.24% 48.6mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	49.6% 5.45mg	2.84% 0.31mg	11mg per day for Men 19-50 years
Water	6.55% 242g	0.15% 5.73g	3700g per day for Men 19-50 years

Raw Firm Tofu Prepared With Calcium Sulfate VS Dried Beechnuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Raw Firm Tofu Prepared with Calcium Sulfate or Dried Beechnuts?

Lets compare vitamin content per 500 calories of Raw Firm Tofu Prepared with Calcium Sulfate vs Dried Beechnuts:

• 500 calories of Raw Firm Tofu Prepared with Calcium Sulfate have 2.1 times more Vitamin B1 than Dried Beechnuts.
• While 500 kcal of Dried Beechnuts contain 1.7 times more Vitamin B5, 1.9 times more Vitamin B6 and 19.4 times more Vitamin C than Raw Firm Tofu Prepared with Calcium Sulfate.
• Both Raw Firm Tofu Prepared with Calcium Sulfate and Dried Beechnuts provide similar amounts of Vitamin B2 and Vitamin B9 per 500 calories.
• 500 calories of Raw Firm Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw Firm Tofu Prepared with Calcium Sulfate as well as Dried Beechnuts have insufficient amounts of Vitamin B3 and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Raw Firm Tofu Prepared with Calcium Sulfate vs Dried Beechnuts:

• 500 calories of Raw Firm Tofu Prepared with Calcium Sulfate have 2732 times more Calcium, 2.3 times more Copper, 4.3 times more Iron, more Magnesium, 3.5 times more Manganese, more Phosphorus and 17.4 times more Zinc than Dried Beechnuts.
• Both Raw Firm Tofu Prepared with Calcium Sulfate and Dried Beechnuts contain similar levels of Potassium per 500 calories.
• 500 calories of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Raw Firm Tofu Prepared with Calcium Sulfate have 1.4 times more Omega 3 and 11.1 times more Protein than Dried Beechnuts.
• While 500 kcal of Dried Beechnuts contain 1.4 times more Fat and 3 times more Carbohydrate than Raw Firm Tofu Prepared with Calcium Sulfate.
• Both Raw Firm Tofu Prepared with Calcium Sulfate and Dried Beechnuts offer comparable quantities of Energy, Saturated Fat and Omega 6 per 500 calories.
• 500 calories of Raw Firm Tofu Prepared with Calcium Sulfate provide inadequate amounts of Carbohydrate
• 500 calories of Dried Beechnuts provide inadequate amounts of Protein