Comparing Nutrients in 5 ounces Fried Tofu, prepared with calcium sulfate VS Raw Amaranth

Macros Ratio

	Protein	Fat	Carbs
Fried Tofu, prepared with calcium sulfate	26%	62%	12%
Raw Amaranth	14%	17%	69%

Macro Nutrients

	Fried Tofu, prepared with calcium sulfate	Raw Amaranth	Recommended Dietary Allowance
Energy	13% 383kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	29.5% 28.6g	10.3% 9.95g	97g per day for Men 19-50 years
Saturated Fat	13% 4.14g	6.46% 2.07g	32g per day for Men 19-50 years
Omega 3	119% 1.9g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	83.7% 14.2g	23% 3.88g	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	71% 92g	130g per day for Men 19-50 years
Sugars	NA	3.3% 2.4g	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	0.02% 0.014g	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	% 0.38g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	14.5% 5.53g	25% 9.5g	38g per day for Men 19-50 years
Protein	47.6% 26.7g	34.3% 19.2g	56g per day for Men 19-50 years

Vitamins

	Fried Tofu, prepared with calcium sulfate	Raw Amaranth	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.89% 0.14mg	8.18% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.97% 0.2mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.8% 0.14mg	64.4% 0.84mg	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	29% 116μg	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	6.6% 5.95mg	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	NA	11.2% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Tofu, prepared with calcium sulfate	Raw Amaranth	Recommended Dietary Allowance
Calcium	136% 1362mg	22.5% 225mg	1000mg per day for Men 19-50 years
Copper	62.7% 0.56mg	82.7% 0.74mg	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	135% 10.8mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	83.7% 352mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	205% 4.72mg	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	113% 790mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	21% 720mg	3400mg per day for Men 19-50 years
Selenium	73.5% 40.4μg	48% 26.5μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.82mg	37% 4.07mg	11mg per day for Men 19-50 years
Water	1.94% 71.6g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Fried Tofu, prepared with calcium sulfate VS Raw Amaranth per 5 oz

Compare the macro and micronutrient content in 5 oz of Fried Tofu, prepared with calcium sulfate versus 5 oz of Raw Amaranth to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Fried Tofu, prepared with calcium sulfate vs Raw Amaranth:

• 5 ounces of Fried Tofu, prepared with calcium sulfate have 1.5 times more Vitamin B1 than Raw Amaranth.
• While 5 oz of Uncooked Amaranth Grain contain 4 times more Vitamin B2, 9.2 times more Vitamin B3, 10.4 times more Vitamin B5, 6 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin C than Fried Tofu, prepared with calcium sulfate.
• 5 ounces of Fried Tofu, prepared with calcium sulfate have insufficient amounts of Vitamin B3 and Vitamin C
• Both Fried Tofu, prepared with calcium sulfate as well as Uncooked Amaranth Grain have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Fried Tofu, prepared with calcium sulfate vs Raw Amaranth:

• 5 ounces of Fried Tofu, prepared with calcium sulfate have 6 times more Calcium and 1.5 times more Selenium than Raw Amaranth.
• While 5 oz of Uncooked Amaranth Grain contain 1.3 times more Copper, 1.6 times more Iron, 2.6 times more Magnesium, 2.2 times more Manganese, 1.9 times more Phosphorus, 3.5 times more Potassium and 1.4 times more Zinc than Fried Tofu, prepared with calcium sulfate.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Fried Tofu, prepared with calcium sulfate have 2.9 times more Fat, 2 times more Saturated Fat, 32 times more Omega 3, 3.7 times more Omega 6 and 1.4 times more Protein than Raw Amaranth.
• While 5 oz of Uncooked Amaranth Grain contain 1.4 times more Energy, 7.4 times more Carbohydrate and 1.7 times more Fiber than Fried Tofu, prepared with calcium sulfate.