Comparing Nutrients in 5 ounces Raw Regular Tofu Prepared with Calcium Sulfate VS Raw Firm Tofu Prepared with Calcium Sulfate

Macros Ratio

	Protein	Fat	Carbs
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%
Raw Firm Tofu Prepared with Calcium Sulfate	44%	49%	7%

Macro Nutrients

	Raw Regular Tofu Prepared with Calcium Sulfate	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	3.7% 108kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.78g	12.7% 12.4g	97g per day for Men 19-50 years
Saturated Fat	3.06% 0.98g	5.6% 1.8g	32g per day for Men 19-50 years
Omega 3	28.3% 0.45g	51.6% 0.82g	1.6g per day for Men 19-50 years
Omega 6	20% 3.37g	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	2.04% 2.65g	3.03% 3.94g	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	8.58% 3.26g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Raw Regular 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	9.57% 0.11mg	18.7% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.73% 0.28mg	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.93% 0.096mg	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.12% 0.067mg	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	5.3% 21.3μg	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	0.16% 0.14mg	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	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	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	49.6% 496mg	97% 968mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	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	95% 7.6mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	19.6% 82.2mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	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	19.6% 137mg	38.5% 269mg	700mg per day for Men 19-50 years
Potassium	5.04% 172mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	23% 12.6μg	45% 24.7μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	20.2% 2.23mg	11mg per day for Men 19-50 years
Water	3.24% 120g	2.68% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Regular 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 Raw Regular 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 Raw Regular 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 B1, 2 times more Vitamin B2, 2 times more Vitamin B3, 2 times more Vitamin B5, 2 times more Vitamin B6 and 1.9 times more Vitamin B9 than Raw Regular Tofu Prepared with Calcium Sulfate.
• 5 ounces of Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Raw Regular 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 Raw Regular Tofu Prepared with Calcium Sulfate vs Raw Firm Tofu Prepared with Calcium Sulfate:

• 5 ounces of Raw Regular Tofu Prepared with Calcium Sulfate have 2 times more Iron and 1.2 times more Water than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 5 oz of Raw Firm Tofu Prepared with Calcium Sulfate contain 2 times more Calcium, 2 times more Copper, 1.9 times more Magnesium, 2 times more Manganese, 2 times more Phosphorus, 2 times more Potassium, 2 times more Selenium and 2 times more Zinc than Raw Regular Tofu Prepared with Calcium Sulfate.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Firm Tofu Prepared with Calcium Sulfate contain 1.9 times more Energy, 1.8 times more Fat, 1.8 times more Saturated Fat, 1.8 times more Omega 3, 1.8 times more Omega 6, 1.5 times more Carbohydrate, 7.7 times more Fiber and 2.1 times more Protein than Raw Regular Tofu Prepared with Calcium Sulfate.
• 5 ounces of Raw Regular Tofu Prepared with Calcium Sulfate provide inadequate amounts of Carbohydrate and Fiber