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

Macros Ratio

	Protein	Fat	Carbs
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%
Fried Tofu, prepared with calcium sulfate	26%	62%	12%

Macro Nutrients

	Raw Regular Tofu Prepared with Calcium Sulfate	Fried Tofu, prepared with calcium sulfate	Recommended Dietary Allowance
Energy	3.7% 108kcal	13% 383kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.78g	29.5% 28.6g	97g per day for Men 19-50 years
Saturated Fat	3.06% 0.98g	13% 4.14g	32g per day for Men 19-50 years
Omega 3	28.3% 0.45g	119% 1.9g	1.6g per day for Men 19-50 years
Omega 6	20% 3.37g	83.7% 14.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.04% 2.65g	9.66% 12.6g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	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	1.1% 0.43g	14.5% 5.53g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	47.6% 26.7g	56g per day for Men 19-50 years

Vitamins

	Raw Regular Tofu Prepared with Calcium Sulfate	Fried 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	9.57% 0.11mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.73% 0.28mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.93% 0.096mg	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.12% 0.067mg	10.8% 0.14mg	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	5.3% 21.3μg	9.57% 38.3μg	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	0.16% 0.14mg	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	0.094% 0.014mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Regular Tofu Prepared with Calcium Sulfate	Fried Tofu, prepared with calcium sulfate	Recommended Dietary Allowance
Calcium	49.6% 496mg	136% 1362mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	62.7% 0.56mg	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	95% 7.6mg	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	92% 2.1mg	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	19.6% 137mg	58% 407mg	700mg per day for Men 19-50 years
Potassium	5.04% 172mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	23% 12.6μg	73.5% 40.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	25.6% 2.82mg	11mg per day for Men 19-50 years
Water	3.24% 120g	1.94% 71.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Raw Regular Tofu Prepared with Calcium Sulfate vs Fried Tofu, prepared with calcium sulfate:

• Raw Regular Tofu Prepared with Calcium Sulfate has 2 times more Vitamin B3 than Fried Tofu, prepared with calcium sulfate.
• While Fried Tofu, prepared with calcium sulfate contains 2.1 times more Vitamin B1, 2.1 times more Vitamin B5, 2.1 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate and Fried Tofu, prepared with calcium sulfate have similar amounts of Vitamin B2 per 5 oz.
• Both Raw Regular Tofu Prepared with Calcium Sulfate as well as Fried Tofu, prepared with calcium sulfate have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Raw Regular Tofu Prepared with Calcium Sulfate vs Fried Tofu, prepared with calcium sulfate:

• Raw Regular Tofu Prepared with Calcium Sulfate has 1.7 times more Water than Fried Tofu, prepared with calcium sulfate.
• While Fried Tofu, prepared with calcium sulfate contains 2.7 times more Calcium, 2.1 times more Copper, 3.2 times more Magnesium, 2.5 times more Manganese, 3 times more Phosphorus, 3.2 times more Selenium, 2.3 times more Sodium and 2.5 times more Zinc than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate and Fried Tofu, prepared with calcium sulfate have similar amounts of Iron and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Fried Tofu, prepared with calcium sulfate contains 3.6 times more Energy, 4.2 times more Fat, 4.2 times more Saturated Fat, 4.2 times more Omega 3, 4.2 times more Omega 6, 4.7 times more Carbohydrate, 13 times more Fiber and 2.3 times more Protein than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate as well as Fried Tofu, prepared with calcium sulfate have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.