Comparing Nutrients in 5 ounces Soy protein isolate VS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

	Protein	Fat	Carbs
Soy protein isolate	92%	8%	0%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%

Macro Nutrients

	Soy protein isolate	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	16.4% 475kcal	3.8% 111kcal	2900kcal per day for Men 19-50 years
Fat	4.95% 4.8g	6.1% 5.9g	97g per day for Men 19-50 years
Saturated Fat	1.87% 0.6g	3.5% 1.12g	32g per day for Men 19-50 years
Omega 3	17.3% 0.28g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	12% 2.06g	12.2% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	0% 0g	1.17% 0.85g	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	0% 0g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	224% 125g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Soy protein isolate	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.04mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.7% 0.085mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	7.74% 0.1mg	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	62.4% 249μg	6.73% 27μg	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	0.31% 0.28mg	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% 0mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy protein isolate	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	25.2% 252mg	28.5% 285mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	33.5% 0.3mg	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	257% 20.6mg	28.5% 2.3mg	8mg per day for Men 19-50 years
Magnesium	13% 55.3mg	12.5% 52.4mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	38.5% 0.89mg	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	157% 1100mg	24.5% 172mg	700mg per day for Men 19-50 years
Potassium	3.38% 115mg	6.17% 210mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	95% 1425mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	52% 5.7mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	0.19% 7.06g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy protein isolate VS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) per 5 oz

Compare the macro and micronutrient content in 5 oz of Soy protein isolate versus 5 oz of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Soy protein isolate vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• 5 ounces of Soy protein isolate have 2.9 times more Vitamin B1, 1.6 times more Vitamin B2, 14.2 times more Vitamin B3, 1.4 times more Vitamin B6 and 9.3 times more Vitamin B9 than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 5 oz of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain 1.8 times more Vitamin B5 and more Vitamin K than Soy protein isolate.
• 5 ounces of Soy protein isolate have insufficient amounts of Vitamin B5 and Vitamin K
• 5 ounces of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B3
• Both Soy protein isolate as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Soy protein isolate vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• 5 ounces of Soy protein isolate have 7.5 times more Copper, 9 times more Iron, 2.4 times more Manganese, 6.4 times more Phosphorus, 83.8 times more Sodium and 4.9 times more Zinc than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 5 oz of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain 1.8 times more Potassium, 12.4 times more Selenium and 16.7 times more Water than Soy protein isolate.
• Both Soy protein isolate and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain similar levels of Calcium and Magnesium per five ounces.
• 5 ounces of Soy protein isolate lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Soy protein isolate have 4.3 times more Energy and 9.8 times more Protein than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 5 oz of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain 1.9 times more Saturated Fat, more Carbohydrate and more Fiber than Soy protein isolate.
• Both Soy protein isolate and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) offer comparable quantities of Fat, Omega 3 and Omega 6 per five ounces.
• 5 ounces of Soy protein isolate provide inadequate amounts of Carbohydrate and Fiber