Comparing Nutrients in 5 ounces Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) VS Fuyu

Macros Ratio

	Protein	Fat	Carbs
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	43%	50%	7%
Fuyu	28%	58%	14%

Macro Nutrients

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Fuyu	Recommended Dietary Allowance
Energy	3% 86.5kcal	5.67% 164kcal	2900kcal per day for Men 19-50 years
Fat	5.4% 5.23g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	2.36% 0.76g	5.13% 1.64g	32g per day for Men 19-50 years
Omega 3	21.8% 0.35g	47.3% 0.76g	1.6g per day for Men 19-50 years
Omega 6	15.3% 2.6g	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	1.3% 1.67g	4.78% 6.2g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	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	0.75% 0.28g	NA	38g per day for Men 19-50 years
Protein	18% 10g	22.6% 12.6g	56g per day for Men 19-50 years

Vitamins

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Fuyu	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.55% 0.067mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.74% 0.76mg	3.36% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.45% 0.072mg	3.74% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.67% 0.074mg	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	15.6% 62.4μg	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	0.094% 0.014mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Fuyu	Recommended Dietary Allowance
Calcium	15.7% 157mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	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	19.7% 1.57mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	17.5% 73.7mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	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	18.6% 130mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	5% 170mg	3.13% 106mg	3400mg per day for Men 19-50 years
Selenium	23% 12.6μg	44.6% 24.5μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	271% 4072mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	3.34% 124g	2.7% 99g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Fuyu:

• Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 1.4 times more Vitamin B3 and 1.5 times more Vitamin B9 than Salted and Fermented Tofu.
• While Salted and Fermented Tofu contains 3.3 times more Vitamin B1, 2.7 times more Vitamin B2, 2.6 times more Vitamin B5 and 1.8 times more Vitamin B6 than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Salted and Fermented Tofu have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Fuyu:

• Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 2.4 times more Calcium, 1.3 times more Phosphorus, 1.6 times more Potassium and 1.2 times more Water than Salted and Fermented Tofu.
• While Salted and Fermented Tofu contains 2.4 times more Copper, 1.8 times more Iron, 1.9 times more Magnesium, 3 times more Manganese, 1.9 times more Selenium, 359.1 times more Sodium and 2.4 times more Zinc than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).

Comparison of macro-nutrients per 5 ounces:

• Salted and Fermented Tofu contains 1.9 times more Energy, 2.2 times more Fat, 2.2 times more Saturated Fat, 2.2 times more Omega 3, 2.2 times more Omega 6 and 3.7 times more Carbohydrate than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Salted and Fermented Tofu have similar amounts of Protein per 5 oz.
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Salted and Fermented Tofu have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.