Comparing Nutrients in 5 ounces Boiled Soybeans with Salt VS Raw Firm Tofu Prepared with Calcium Sulfate

Macros Ratio

	Protein	Fat	Carbs
Boiled Soybeans with Salt	39%	43%	18%
Raw Firm Tofu Prepared with Calcium Sulfate	44%	49%	7%

Macro Nutrients

	Boiled Soybeans with Salt	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	8.4% 244kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.7g	12.7% 12.4g	97g per day for Men 19-50 years
Saturated Fat	5.75% 1.84g	5.6% 1.8g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	51.6% 0.82g	1.6g per day for Men 19-50 years
Omega 6	37.2% 6.33g	36% 6.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.1% 12g	3.03% 3.94g	130g per day for Men 19-50 years
Sugars	4.6% 3.35g	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	22.4% 8.5g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	46% 26g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Soybeans with Salt	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	18.7% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.53% 0.57mg	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.07% 0.25mg	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.5% 0.33mg	10% 0.13mg	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	19% 76.5μg	10.3% 41μg	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	2.68% 2.4mg	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	3.3% 0.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Soybeans with Salt	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	14.5% 145mg	97% 968mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	59.5% 0.54mg	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	91% 7.3mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	19.6% 82.2mg	420mg per day for Men 19-50 years
Manganese	50.8% 1.17mg	72.8% 1.67mg	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	49.6% 347mg	38.5% 269mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	19% 10.3μg	45% 24.7μg	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	20.2% 2.23mg	11mg per day for Men 19-50 years
Water	2.4% 88.7g	2.68% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Soybeans with Salt VS Raw Firm Tofu Prepared with Calcium Sulfate per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Soybeans with Salt versus 5 oz of Raw Firm Tofu Prepared with Calcium Sulfate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Soybeans with Salt vs Raw Firm Tofu Prepared with Calcium Sulfate:

• 5 ounces of Boiled Soybeans with Salt have 2.8 times more Vitamin B2, 1.3 times more Vitamin B5, 2.5 times more Vitamin B6 and 1.9 times more Vitamin B9 than Raw Firm Tofu Prepared with Calcium Sulfate.
• Both Boiled Soybeans with Salt and Raw Firm Tofu Prepared with Calcium Sulfate provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• Both Boiled Soybeans with Salt as well as Raw Firm Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Soybeans with Salt vs Raw Firm Tofu Prepared with Calcium Sulfate:

• 5 ounces of Boiled Soybeans with Salt have 1.9 times more Iron, 1.5 times more Magnesium, 1.3 times more Phosphorus, 2.2 times more Potassium and 16.9 times more Sodium than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 5 oz of Raw Firm Tofu Prepared with Calcium Sulfate contain 6.7 times more Calcium, 1.4 times more Manganese, 2.4 times more Selenium and 1.4 times more Zinc than Boiled Soybeans with Salt.
• Both Boiled Soybeans with Salt and Raw Firm Tofu Prepared with Calcium Sulfate contain similar levels of Copper per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Soybeans with Salt have 3 times more Carbohydrate and 2.6 times more Fiber than Raw Firm Tofu Prepared with Calcium Sulfate.
• Both Boiled Soybeans with Salt and Raw Firm Tofu Prepared with Calcium Sulfate offer comparable quantities of Energy, Fat, Saturated Fat, Omega 3, Omega 6 and Protein per five ounces.