Comparing Nutrients in 5 ounces Fried Tofu, prepared with calcium sulfate VS Raw Firm Tofu Prepared with Calcium Sulfate

Macros Ratio

	Protein	Fat	Carbs
Fried Tofu, prepared with calcium sulfate	26%	62%	12%
Raw Firm Tofu Prepared with Calcium Sulfate	44%	49%	7%

Macro Nutrients

	Fried Tofu, prepared with calcium sulfate	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	13% 383kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	29.5% 28.6g	12.7% 12.4g	97g per day for Men 19-50 years
Saturated Fat	13% 4.14g	5.6% 1.8g	32g per day for Men 19-50 years
Omega 3	119% 1.9g	51.6% 0.82g	1.6g per day for Men 19-50 years
Omega 6	83.7% 14.2g	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	9.66% 12.6g	3.03% 3.94g	130g per day for Men 19-50 years
Sugars	NA	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	14.5% 5.53g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	47.6% 26.7g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Fried Tofu, prepared with calcium sulfate	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	18.7% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.89% 0.14mg	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.97% 0.2mg	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.8% 0.14mg	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	9.57% 38.3μg	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	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Tofu, prepared with calcium sulfate	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	136% 1362mg	97% 968mg	1000mg per day for Men 19-50 years
Copper	62.7% 0.56mg	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	86.3% 6.9mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	19.6% 82.2mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	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	58% 407mg	38.5% 269mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	73.5% 40.4μg	45% 24.7μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.82mg	20.2% 2.23mg	11mg per day for Men 19-50 years
Water	1.94% 71.6g	2.68% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Fried Tofu, prepared with calcium sulfate VS Raw Firm Tofu Prepared with Calcium Sulfate per 5 oz

Compare the macro and micronutrient content in 5 oz of Fried Tofu, prepared with calcium sulfate 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 Fried Tofu, prepared with calcium sulfate vs Raw Firm Tofu Prepared with Calcium Sulfate:

• 5 oz of Raw Firm Tofu Prepared with Calcium Sulfate contain 2 times more Vitamin B2 and 3.8 times more Vitamin B3 than Fried Tofu, prepared with calcium sulfate.
• Both Fried Tofu, prepared with calcium sulfate and Raw Firm Tofu Prepared with Calcium Sulfate provide similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Fried Tofu, prepared with calcium sulfate have insufficient amounts of Vitamin B3
• Both Fried Tofu, prepared with calcium sulfate 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 Fried Tofu, prepared with calcium sulfate vs Raw Firm Tofu Prepared with Calcium Sulfate:

• 5 ounces of Fried Tofu, prepared with calcium sulfate have 1.4 times more Calcium, 1.8 times more Iron, 1.6 times more Magnesium, 1.3 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Selenium and 1.3 times more Zinc than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 5 oz of Raw Firm Tofu Prepared with Calcium Sulfate contain 1.6 times more Potassium than Fried Tofu, prepared with calcium sulfate.
• Both Fried Tofu, prepared with calcium sulfate 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 Fried Tofu, prepared with calcium sulfate have 1.9 times more Energy, 2.3 times more Fat, 2.3 times more Saturated Fat, 2.3 times more Omega 3, 2.3 times more Omega 6, 3.2 times more Carbohydrate and 1.7 times more Fiber than Raw Firm Tofu Prepared with Calcium Sulfate.
• Both Fried Tofu, prepared with calcium sulfate and Raw Firm Tofu Prepared with Calcium Sulfate offer comparable quantities of Protein per five ounces.