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

Macros Ratio

	Protein	Fat	Carbs
Boiled Soybeans with Salt	39%	43%	18%
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%

Macro Nutrients

	Boiled Soybeans with Salt	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	8.4% 244kcal	3.7% 108kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.7g	7% 6.78g	97g per day for Men 19-50 years
Saturated Fat	5.75% 1.84g	3.06% 0.98g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	28.3% 0.45g	1.6g per day for Men 19-50 years
Omega 6	37.2% 6.33g	20% 3.37g	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	2.04% 2.65g	130g per day for Men 19-50 years
Sugars	4.6% 3.35g	1.2% 0.88g	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	1.1% 0.43g	38g per day for Men 19-50 years
Protein	46% 26g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Soybeans with Salt	Raw Regular 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	9.57% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.53% 0.57mg	1.73% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.07% 0.25mg	1.93% 0.096mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.5% 0.33mg	5.12% 0.067mg	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	5.3% 21.3μg	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	2.68% 2.4mg	0.16% 0.14mg	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	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27.2μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Soybeans with Salt	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	14.5% 145mg	49.6% 496mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	30.4% 0.27mg	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	91% 7.3mg	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	50.8% 1.17mg	37.3% 0.86mg	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	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	5.04% 172mg	3400mg per day for Men 19-50 years
Selenium	19% 10.3μg	23% 12.6μg	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	2.4% 88.7g	3.24% 120g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Soybeans with Salt VS Raw Regular 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 Regular 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 Regular Tofu Prepared with Calcium Sulfate:

• 5 ounces of Boiled Soybeans with Salt have 1.9 times more Vitamin B1, 5.5 times more Vitamin B2, 2 times more Vitamin B3, 2.6 times more Vitamin B5, 5 times more Vitamin B6, 3.6 times more Vitamin B9, 35 times more Vitamin E and 8 times more Vitamin K than Raw Regular Tofu Prepared with Calcium Sulfate.
• 5 ounces of Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin E
• Both Boiled Soybeans with Salt as well as Raw Regular 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 Regular Tofu Prepared with Calcium Sulfate:

• 5 ounces of Boiled Soybeans with Salt have 2.1 times more Copper, 2.9 times more Magnesium, 1.4 times more Manganese, 2.5 times more Phosphorus, 4.3 times more Potassium, 33.9 times more Sodium and 1.4 times more Zinc than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 5 oz of Raw Regular Tofu Prepared with Calcium Sulfate contain 3.4 times more Calcium and 1.4 times more Water than Boiled Soybeans with Salt.
• Both Boiled Soybeans with Salt and Raw Regular Tofu Prepared with Calcium Sulfate contain similar levels of Iron and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Soybeans with Salt have 2.3 times more Energy, 1.9 times more Fat, 1.9 times more Saturated Fat, 1.9 times more Omega 3, 1.9 times more Omega 6, 4.5 times more Carbohydrate, 3.8 times more Sugars, 20 times more Fiber and 2.3 times more Protein than Raw Regular Tofu Prepared with Calcium Sulfate.
• 5 ounces of Raw Regular Tofu Prepared with Calcium Sulfate provide inadequate amounts of Carbohydrate and Fiber