Comparing Nutrients in 5 ounces Raw Regular Tofu Prepared with Calcium Sulfate VS Boiled Winged Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%
Boiled Winged Beans with Salt	27%	34%	39%

Macro Nutrients

	Raw Regular Tofu Prepared with Calcium Sulfate	Boiled Winged Beans with Salt	Recommended Dietary Allowance
Energy	3.7% 108kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.78g	8.53% 8.28g	97g per day for Men 19-50 years
Saturated Fat	3.06% 0.98g	3.65% 1.17g	32g per day for Men 19-50 years
Omega 3	28.3% 0.45g	8.33% 0.13g	1.6g per day for Men 19-50 years
Omega 6	20% 3.37g	12% 2.07g	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	16.3% 21g	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	NA	38g per day for Men 19-50 years
Protein	20.5% 11.5g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Raw Regular Tofu Prepared with Calcium Sulfate	Boiled Winged Beans with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.57% 0.11mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.73% 0.28mg	7.35% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.93% 0.096mg	4.42% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.12% 0.067mg	5.12% 0.067mg	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	3.54% 14μg	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	Boiled Winged Beans with Salt	Recommended Dietary Allowance
Calcium	49.6% 496mg	20% 201mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	122% 1.1mg	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	76.7% 6.14mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	74% 1.7mg	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	31% 217mg	700mg per day for Men 19-50 years
Potassium	5.04% 172mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	23% 12.6μg	7.47% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	23.5% 353mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	3.24% 120g	2.57% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Regular Tofu Prepared with Calcium Sulfate VS Boiled Winged Beans with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Raw Regular Tofu Prepared with Calcium Sulfate versus 5 oz of Boiled Winged Beans with Salt 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 Boiled Winged Beans with Salt:

• 5 ounces of Raw Regular Tofu Prepared with Calcium Sulfate have 1.5 times more Vitamin B9 than Boiled Winged Beans with Salt.
• While 5 oz of Boiled Winged Beans with Salt contain 3.6 times more Vitamin B1, 2.5 times more Vitamin B2, 4.3 times more Vitamin B3 and 2.3 times more Vitamin B5 than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate and Boiled Winged Beans with Salt provide similar amounts of Vitamin B6 per five ounces.
• 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 Boiled Winged Beans with Salt 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 Boiled Winged Beans with Salt:

• 5 ounces of Raw Regular Tofu Prepared with Calcium Sulfate have 2.5 times more Calcium, 1.2 times more Iron, 3.1 times more Selenium and 1.3 times more Water than Boiled Winged Beans with Salt.
• While 5 oz of Boiled Winged Beans with Salt contain 4 times more Copper, 1.8 times more Magnesium, 2 times more Manganese, 1.6 times more Phosphorus, 2.3 times more Potassium, 35.6 times more Sodium and 1.8 times more Zinc than Raw Regular Tofu Prepared with Calcium Sulfate.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raw Regular Tofu Prepared with Calcium Sulfate have 3.4 times more Omega 3 and 1.6 times more Omega 6 than Boiled Winged Beans with Salt.
• While 5 oz of Boiled Winged Beans with Salt contain 1.9 times more Energy, 8 times more Carbohydrate and 1.3 times more Protein than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate and Boiled Winged Beans with Salt offer comparable quantities of Fat and Saturated Fat per five ounces.
• 5 ounces of Raw Regular Tofu Prepared with Calcium Sulfate provide inadequate amounts of Carbohydrate