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

Weight per 500 calories

• Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari): 820g
• Fried Tofu: 185g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	31% 30.2g	38.5% 37.4g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.37g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	126% 2g	156% 2.5g	1.6g per day for Men 19-50 years
Omega 6	88.5% 15g	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	7.44% 9.67g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	7.9% 5.74g	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	4.3% 1.64g	19% 7.22g	38g per day for Men 19-50 years
Protein	105% 58.8g	62.2% 35g	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	0.21% 1.85μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.39mg	26.2% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.3% 0.3mg	7.12% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.4mg	1.16% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.36% 0.42mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.8% 0.43mg	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	90% 361μg	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	1.82% 1.64mg	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	0.55% 0.082mg	0.49% 0.074mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.7% 16.4μg	12% 14.4μg	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	91% 910mg	69% 689mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	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	114% 9.1mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	52.7% 221mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	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	108% 754mg	76% 531mg	700mg per day for Men 19-50 years
Potassium	29% 984mg	7.95% 270mg	3400mg per day for Men 19-50 years
Selenium	133% 73μg	96% 52.8μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.6mg	1.98% 29.6mg	1500mg per day for Men 19-50 years
Zinc	47.7% 5.25mg	33.5% 3.7mg	11mg per day for Men 19-50 years
Water	19.3% 715g	2.53% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.