Comparing Nutrients in 5 ounces Soy protein isolate VS Fried Tofu

Macros Ratio

	Protein	Fat	Carbs
Soy protein isolate	92%	8%	0%
Fried Tofu	26%	62%	12%

Macro Nutrients

	Soy protein isolate	Fried Tofu	Recommended Dietary Allowance
Energy	16.4% 475kcal	13% 383kcal	2900kcal per day for Men 19-50 years
Fat	4.95% 4.8g	29.5% 28.6g	97g per day for Men 19-50 years
Saturated Fat	1.87% 0.6g	13% 4.14g	32g per day for Men 19-50 years
Omega 3	17.3% 0.28g	119% 1.9g	1.6g per day for Men 19-50 years
Omega 6	12% 2.06g	83.7% 14.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	9.66% 12.6g	130g per day for Men 19-50 years
Sugars	0% 0g	5.3% 3.86g	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	14.5% 5.53g	38g per day for Men 19-50 years
Protein	224% 125g	47.6% 26.7g	56g per day for Men 19-50 years

Vitamins

	Soy protein isolate	Fried Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	5.45% 0.071mg	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	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	10.8% 0.14mg	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	9.57% 38.3μg	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% 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% 0mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.2% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy protein isolate	Fried Tofu	Recommended Dietary Allowance
Calcium	25.2% 252mg	52.7% 527mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	62.7% 0.56mg	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	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	13% 55.3mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	92% 2.1mg	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	58% 407mg	700mg per day for Men 19-50 years
Potassium	3.38% 115mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	73.5% 40.4μg	55μg per day for Men 19-50 years
Sodium	95% 1425mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	52% 5.7mg	25.6% 2.82mg	11mg per day for Men 19-50 years
Water	0.19% 7.06g	1.94% 71.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy protein isolate VS Fried Tofu per 5 oz

Compare the macro and micronutrient content in 5 oz of Soy protein isolate versus 5 oz of Fried Tofu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Soy protein isolate vs Fried Tofu:

• 5 ounces of Soy protein isolate have 2 times more Vitamin B2, 14.4 times more Vitamin B3 and 6.5 times more Vitamin B9 than Fried Tofu.
• While 5 oz of Fried Tofu contain 2.3 times more Vitamin B5 and more Vitamin K than Soy protein isolate.
• Both Soy protein isolate and Fried Tofu provide similar amounts of Vitamin B1 and Vitamin B6 per five ounces.
• 5 ounces of Soy protein isolate have insufficient amounts of Vitamin B5 and Vitamin K
• 5 ounces of Fried Tofu have insufficient amounts of Vitamin B3
• Both Soy protein isolate as well as Fried Tofu 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 Fried Tofu:

• 5 ounces of Soy protein isolate have 4 times more Copper, 3 times more Iron, 2.7 times more Phosphorus, 62.8 times more Sodium and 2 times more Zinc than Fried Tofu.
• While 5 oz of Fried Tofu contain 2.1 times more Calcium, 1.5 times more Magnesium, 1.8 times more Potassium and 35.6 times more Selenium than Soy protein isolate.
• Both Soy protein isolate and Fried Tofu contain similar levels of Manganese 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 1.2 times more Energy and 4.7 times more Protein than Fried Tofu.
• While 5 oz of Fried Tofu contain 6 times more Fat, 6.9 times more Saturated Fat, 6.9 times more Omega 3, 6.9 times more Omega 6, more Carbohydrate, more Sugars and more Fiber than Soy protein isolate.
• 5 ounces of Soy protein isolate provide inadequate amounts of Carbohydrate and Fiber