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

Macros Ratio

	Protein	Fat	Carbs
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%
Koyadofu	40%	52%	8%

Macro Nutrients

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Koyadofu	Recommended Dietary Allowance
Energy	3.8% 111kcal	23.3% 676kcal	2900kcal per day for Men 19-50 years
Fat	6.1% 5.9g	44.3% 43g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.12g	19.4% 6.2g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	179% 2.87g	1.6g per day for Men 19-50 years
Omega 6	12.2% 2.1g	126% 21.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4.04g	11% 14.2g	130g per day for Men 19-50 years
Sugars	1.17% 0.85g	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	3.36% 1.28g	27% 10.2g	38g per day for Men 19-50 years
Protein	23% 13g	133% 74.4g	56g per day for Men 19-50 years

Vitamins

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Koyadofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	58.4% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.87% 0.089mg	34.6% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.89% 0.14mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.16mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.74% 0.1mg	31% 0.41mg	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	6.73% 27μg	32.6% 130μg	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	0.31% 0.28mg	1.1% 0.99mg	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	0.094% 0.014mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Koyadofu	Recommended Dietary Allowance
Calcium	28.5% 285mg	51.6% 516mg	1000mg per day for Men 19-50 years
Copper	33.5% 0.3mg	186% 1.67mg	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	28.5% 2.3mg	172% 13.8mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.4mg	20% 83.6mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	227% 5.23mg	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	24.5% 172mg	98% 685mg	700mg per day for Men 19-50 years
Potassium	6.17% 210mg	0.83% 28.3mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	140% 77μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	63% 6.95mg	11mg per day for Men 19-50 years
Water	3.18% 118g	0.22% 8.2g	3700g per day for Men 19-50 years

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

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

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

• 5 oz of Dried-frozen Tofu contain more Vitamin A, 8.2 times more Vitamin B1, 5 times more Vitamin B2, 11.8 times more Vitamin B3, 3.8 times more Vitamin B5, 4 times more Vitamin B6 and 4.8 times more Vitamin B9 than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• 5 ounces of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A and Vitamin B3
• Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) as well as Dried-frozen Tofu have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have 7.4 times more Potassium and 14.3 times more Water than Koyadofu.
• While 5 oz of Dried-frozen Tofu contain 1.8 times more Calcium, 5.5 times more Copper, 6 times more Iron, 1.6 times more Magnesium, 5.9 times more Manganese, 4 times more Phosphorus, 5.5 times more Selenium and 5.9 times more Zinc than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• 5 ounces of Koyadofu lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried-frozen Tofu contain 6.1 times more Energy, 7.3 times more Fat, 5.5 times more Saturated Fat, 12.1 times more Omega 3, 10.3 times more Omega 6, 3.5 times more Carbohydrate, 8 times more Fiber and 5.8 times more Protein than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).