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

Weight per 500 calories

• Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari): 820g
• Yardlong Beans: 144g

Raw Yardlong Beans have 5.7 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.

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

Macros Ratio

	Protein	Fat	Carbs
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	43%	50%	7%
Yardlong Beans	27%	3%	70%

Macro Nutrients

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Yardlong Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	31% 30.2g	1.95% 1.9g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.37g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	126% 2g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	88.5% 15g	2.6% 0.44g	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	68.6% 89.2g	130g per day for Men 19-50 years
Sugars	7.9% 5.74g	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	4.3% 1.64g	41.7% 16g	38g per day for Men 19-50 years
Protein	105% 58.8g	62.6% 35g	56g per day for Men 19-50 years

Vitamins

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Yardlong Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.48% 4.32μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.39mg	107% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.3% 0.3mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.4mg	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.36% 0.42mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.8% 0.43mg	41% 0.53mg	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	237% 948μg	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	2.56% 2.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.7% 16.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Yardlong Beans	Recommended Dietary Allowance
Calcium	91% 910mg	20% 199mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	141% 1.27mg	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	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	52.7% 221mg	116% 487mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	100% 2.3mg	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	115% 805mg	700mg per day for Men 19-50 years
Potassium	29% 984mg	49% 1667mg	3400mg per day for Men 19-50 years
Selenium	133% 73μg	21.5% 12μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.6mg	1.63% 24.5mg	1500mg per day for Men 19-50 years
Zinc	47.7% 5.25mg	46% 5.04mg	11mg per day for Men 19-50 years
Water	19.3% 715g	0.33% 12g	3700g per day for Men 19-50 years

Tofu, Soft, Prepared With Calcium Sulfate And Magnesium Chloride (nigari) VS Yardlong Beans Nutrients Per 500 Kcal

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

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

• 500 calories of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have 1.4 times more Vitamin B3 than Yardlong Beans.
• While 500 kcal of Raw Yardlong Beans contain 3.3 times more Vitamin B1, 5.4 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.6 times more Vitamin B9 than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Yardlong Beans provide similar amounts of Vitamin B2 per 500 calories.
• 500 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 Raw Yardlong Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

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

• 500 calories of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have 4.6 times more Calcium, 1.4 times more Manganese, 6.2 times more Selenium and 58.9 times more Water than Yardlong Beans.
• While 500 kcal of Raw Yardlong Beans contain 1.4 times more Iron, 2.2 times more Magnesium and 1.7 times more Potassium than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Yardlong Beans contain similar levels of Copper, Phosphorus and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have 16 times more Fat, 8.9 times more Saturated Fat, 5.4 times more Omega 3, 33.9 times more Omega 6 and 1.7 times more Protein than Yardlong Beans.
• While 500 kcal of Raw Yardlong Beans contain 9.2 times more Carbohydrate and 9.7 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 Yardlong Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) provide inadequate amounts of Carbohydrate and Fiber
• 500 calories of Yardlong Beans provide inadequate amounts of Omega 6