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

Macros Ratio

	Protein	Fat	Carbs
Fried Tofu	26%	62%	12%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%

Macro Nutrients

	Fried Tofu	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	13% 383kcal	3.8% 111kcal	2900kcal per day for Men 19-50 years
Fat	29.5% 28.6g	6.1% 5.9g	97g per day for Men 19-50 years
Saturated Fat	13% 4.14g	3.5% 1.12g	32g per day for Men 19-50 years
Omega 3	119% 1.9g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	83.7% 14.2g	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	9.66% 12.6g	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	5.3% 3.86g	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	14.5% 5.53g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	47.6% 26.7g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Fried Tofu	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.89% 0.14mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.97% 0.2mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.8% 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	9.57% 38.3μg	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	0.38% 0.057mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.2% 11μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Tofu	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	52.7% 527mg	28.5% 285mg	1000mg per day for Men 19-50 years
Copper	62.7% 0.56mg	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	86.3% 6.9mg	28.5% 2.3mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	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	58% 407mg	24.5% 172mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	6.17% 210mg	3400mg per day for Men 19-50 years
Selenium	73.5% 40.4μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.82mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	1.94% 71.6g	3.18% 118g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Fried Tofu 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 Fried Tofu vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• 5 ounces of Fried Tofu have 2.8 times more Vitamin B1, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6, 1.4 times more Vitamin B9 and 3.3 times more Vitamin K 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 1.3 times more Vitamin B2 than Fried Tofu.
• Both Fried Tofu as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Fried Tofu have 1.9 times more Calcium, 1.9 times more Copper, 3 times more Iron, 1.6 times more Magnesium, 2.4 times more Manganese, 2.4 times more Phosphorus, 2.9 times more Selenium and 2.4 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 1.6 times more Water than Fried Tofu.
• Both Fried Tofu and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Fried Tofu have 3.5 times more Energy, 4.8 times more Fat, 3.7 times more Saturated Fat, 8.1 times more Omega 3, 6.8 times more Omega 6, 3.1 times more Carbohydrate, 4.5 times more Sugars, 4.3 times more Fiber and 2.1 times more Protein than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).