Comparing Nutrients in 5 ounces Hard Tofu, prepared with nigari VS Chickpea flour

Macros Ratio

	Protein	Fat	Carbs
Hard Tofu, prepared with nigari	32%	57%	11%
Chickpea flour	24%	16%	60%

Macro Nutrients

	Hard Tofu, prepared with nigari	Chickpea flour	Recommended Dietary Allowance
Energy	7.1% 206kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	9.78% 9.5g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	3.07% 0.98g	32g per day for Men 19-50 years
Omega 3	59% 0.95g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	41.4% 7.05g	24% 4.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.8% 6.22g	63% 82g	130g per day for Men 19-50 years
Sugars	NA	21.2% 15.4g	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	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	2.24% 0.85g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	32% 18g	56.7% 31.7g	56g per day for Men 19-50 years

Vitamins

	Hard Tofu, prepared with nigari	Chickpea flour	Recommended Dietary Allowance
Vitamin A	NA	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	57.4% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.05% 0.052mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.25% 0.055mg	53.6% 0.7mg	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	7.8% 31μg	155% 619μg	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	0.47% 0.43mg	0% 0mg	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	7.84% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.7% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard Tofu, prepared with nigari	Chickpea flour	Recommended Dietary Allowance
Calcium	49% 489mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	51.7% 0.46mg	144% 1.3mg	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	48.7% 3.9mg	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	56% 235mg	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	99% 2.27mg	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	46.8% 327mg	64.4% 451mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	35.3% 1199mg	3400mg per day for Men 19-50 years
Selenium	43.3% 24μg	21.4% 11.8μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	21.4% 2.35mg	36.2% 4mg	11mg per day for Men 19-50 years
Water	2.72% 101g	0.39% 14.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Hard Tofu, prepared with nigari VS Chickpea flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Hard Tofu, prepared with nigari versus 5 oz of Chickpea flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Hard Tofu, prepared with nigari vs Chickpea flour:

• 5 oz of Chickpea flour contain 11.6 times more Vitamin B1, 1.4 times more Vitamin B2, 2.8 times more Vitamin B3, 16.4 times more Vitamin B5, 12.6 times more Vitamin B6 and 19.9 times more Vitamin B9 than Hard Tofu, prepared with nigari.
• 5 ounces of Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B5
• Both Hard Tofu, prepared with nigari as well as Chickpea flour have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Hard Tofu, prepared with nigari vs Chickpea flour:

• 5 ounces of Hard Tofu, prepared with nigari have 7.7 times more Calcium and 2 times more Selenium than Chickpea flour.
• While 5 oz of Chickpea flour contain 2.8 times more Copper, 1.8 times more Iron, 3.1 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus, 5.8 times more Potassium, 32 times more Sodium and 1.7 times more Zinc than Hard Tofu, prepared with nigari.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Hard Tofu, prepared with nigari have 1.5 times more Fat, 2.1 times more Saturated Fat, 6 times more Omega 3 and 1.7 times more Omega 6 than Chickpea flour.
• While 5 oz of Chickpea flour contain 2.7 times more Energy, 13.2 times more Carbohydrate, 18 times more Fiber and 1.8 times more Protein than Hard Tofu, prepared with nigari.
• 5 ounces of Hard Tofu, prepared with nigari provide inadequate amounts of Fiber