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

Macros Ratio

	Protein	Fat	Carbs
Raw Firm Tofu Prepared with Calcium Sulfate	44%	49%	7%
Fuyu prepared with calcium sulfate	26%	58%	16%

Macro Nutrients

	Raw Firm Tofu Prepared with Calcium Sulfate	Fuyu prepared with calcium sulfate	Recommended Dietary Allowance
Energy	7.04% 204kcal	5.67% 164kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.4g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	5.13% 1.64g	32g per day for Men 19-50 years
Omega 3	51.6% 0.82g	47.3% 0.76g	1.6g per day for Men 19-50 years
Omega 6	36% 6.15g	33.2% 5.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.03% 3.94g	5.6% 7.3g	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	8.58% 3.26g	NA	38g per day for Men 19-50 years
Protein	43.7% 24.5g	20.6% 11.6g	56g per day for Men 19-50 years

Vitamins

	Raw Firm Tofu Prepared with Calcium Sulfate	Fuyu prepared with calcium sulfate	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.7% 0.22mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	3.36% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	3.74% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	9.92% 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	10.3% 41μg	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	0.31% 0.28mg	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

	Raw Firm Tofu Prepared with Calcium Sulfate	Fuyu prepared with calcium sulfate	Recommended Dietary Allowance
Calcium	97% 968mg	174% 1742mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	59.2% 0.53mg	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	47% 3.77mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	19.6% 82.2mg	19.6% 82.2mg	420mg per day for Men 19-50 years
Manganese	72.8% 1.67mg	72.4% 1.66mg	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	38.5% 269mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	3.13% 106mg	3400mg per day for Men 19-50 years
Selenium	45% 24.7μg	44.6% 24.5μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	271% 4072mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.23mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	2.68% 99g	2.7% 99g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Raw Firm Tofu Prepared with Calcium Sulfate versus 5 oz of Fuyu prepared with calcium sulfate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Raw Firm Tofu Prepared with Calcium Sulfate vs Fuyu prepared with calcium sulfate:

• Both Raw Firm Tofu Prepared with Calcium Sulfate and Salted and fermented Tofu, prepared with calcium sulfate have similar amounts of vitamins per 5 oz
• Both Raw Firm Tofu Prepared with Calcium Sulfate and Fuyu prepared with calcium sulfate provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per five ounces.
• Both Raw Firm Tofu Prepared with Calcium Sulfate as well as Salted and fermented 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 Raw Firm Tofu Prepared with Calcium Sulfate vs Fuyu prepared with calcium sulfate:

• 5 ounces of Raw Firm Tofu Prepared with Calcium Sulfate have 1.3 times more Iron, 2.6 times more Phosphorus and 3.2 times more Potassium than Fuyu prepared with calcium sulfate.
• While 5 oz of Salted and fermented Tofu, prepared with calcium sulfate contain 1.8 times more Calcium and 205.2 times more Sodium than Raw Firm Tofu Prepared with Calcium Sulfate.
• Both Raw Firm Tofu Prepared with Calcium Sulfate and Fuyu prepared with calcium sulfate contain similar levels of Copper, Magnesium, Manganese, Selenium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raw Firm Tofu Prepared with Calcium Sulfate have 1.2 times more Energy and 2.1 times more Protein than Fuyu prepared with calcium sulfate.
• While 5 oz of Salted and fermented Tofu, prepared with calcium sulfate contain 1.9 times more Carbohydrate than Raw Firm Tofu Prepared with Calcium Sulfate.
• Both Raw Firm Tofu Prepared with Calcium Sulfate and Fuyu prepared with calcium sulfate offer comparable quantities of Fat, Saturated Fat, Omega 3 and Omega 6 per five ounces.