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

Macros Ratio

	Protein	Fat	Carbs
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%
Boiled Yardlong Beans with Salt	27%	3%	70%

Macro Nutrients

	Raw Regular Tofu Prepared with Calcium Sulfate	Boiled Yardlong Beans with Salt	Recommended Dietary Allowance
Energy	3.7% 108kcal	5.77% 167kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.78g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	3.06% 0.98g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	28.3% 0.45g	7.8% 0.12g	1.6g per day for Men 19-50 years
Omega 6	20% 3.37g	0.88% 0.15g	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	23% 30g	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% 5.4g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Raw Regular Tofu Prepared with Calcium Sulfate	Boiled Yardlong Beans with Salt	Recommended Dietary Allowance
Vitamin A	NA	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.57% 0.11mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.73% 0.28mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.93% 0.096mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.12% 0.067mg	10.4% 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	51.7% 207μg	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	0.63% 0.57mg	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 Yardlong Beans with Salt	Recommended Dietary Allowance
Calcium	49.6% 496mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	35.4% 0.32mg	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	46.8% 3.74mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	30% 0.69mg	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	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	5.04% 172mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	23% 12.6μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	22.8% 342mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	3.24% 120g	2.64% 98g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Regular Tofu Prepared with Calcium Sulfate VS Boiled Yardlong 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 Yardlong 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 Yardlong Beans with Salt:

• 5 oz of Boiled Yardlong Beans with Salt contain 2.6 times more Vitamin B1, 2.8 times more Vitamin B3, 5.9 times more Vitamin B5, 2 times more Vitamin B6 and 9.7 times more Vitamin B9 than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate and Boiled Yardlong Beans with Salt provide similar amounts of Vitamin B2 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 Yardlong 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 Yardlong Beans with Salt:

• 5 ounces of Raw Regular Tofu Prepared with Calcium Sulfate have 8.3 times more Calcium, 2 times more Iron, 1.2 times more Manganese, 3.2 times more Selenium and 1.2 times more Water than Boiled Yardlong Beans with Salt.
• While 5 oz of Boiled Yardlong Beans with Salt contain 3.3 times more Magnesium, 1.9 times more Phosphorus, 2.6 times more Potassium, 34.4 times more Sodium and 1.4 times more Zinc than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate and Boiled Yardlong Beans with Salt contain similar levels of Copper per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raw Regular Tofu Prepared with Calcium Sulfate have 10.6 times more Fat, 6 times more Saturated Fat, 3.6 times more Omega 3 and 22.7 times more Omega 6 than Boiled Yardlong Beans with Salt.
• While 5 oz of Boiled Yardlong Beans with Salt contain 1.6 times more Energy, 11.3 times more Carbohydrate and 12.7 times more Fiber than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate and Boiled Yardlong Beans with Salt offer comparable quantities of Protein per five ounces.
• 5 ounces of Raw Regular Tofu Prepared with Calcium Sulfate provide inadequate amounts of Carbohydrate and Fiber
• 5 ounces of Boiled Yardlong Beans with Salt provide inadequate amounts of Omega 6