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

Macros Ratio

	Protein	Fat	Carbs
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	43%	50%	7%
Winged Beans	27%	34%	39%

Macro Nutrients

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Winged Beans	Recommended Dietary Allowance
Energy	3% 86.5kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	5.4% 5.23g	24% 23g	97g per day for Men 19-50 years
Saturated Fat	2.36% 0.76g	10.2% 3.26g	32g per day for Men 19-50 years
Omega 3	21.8% 0.35g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	15.3% 2.6g	34% 5.77g	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	45.5% 59g	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	97% 36.7g	38g per day for Men 19-50 years
Protein	18% 10g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Winged Beans	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	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.74% 0.76mg	27.4% 4.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.45% 0.072mg	22.5% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.67% 0.074mg	19% 0.25mg	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	16% 63.8μg	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% 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	2.36% 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)	Winged Beans	Recommended Dietary Allowance
Calcium	15.7% 157mg	62.4% 624mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	454% 4.1mg	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	19.7% 1.57mg	238% 19mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	60.4% 254mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	229% 5.27mg	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	91% 639mg	700mg per day for Men 19-50 years
Potassium	5% 170mg	40.7% 1385mg	3400mg per day for Men 19-50 years
Selenium	23% 12.6μg	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	57.7% 6.35mg	11mg per day for Men 19-50 years
Water	3.34% 124g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) VS Winged Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) versus 5 oz of Winged Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 oz of Raw Winged Beans contain 21.9 times more Vitamin B1, 12.2 times more Vitamin B2, 5.8 times more Vitamin B3, 15.6 times more Vitamin B5 and 3.4 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) and Winged Beans provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B5
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Raw Winged Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have 10.5 times more Water than Winged Beans.
• While 5 oz of Raw Winged Beans contain 4 times more Calcium, 18.3 times more Copper, 12.1 times more Iron, 6.6 times more Magnesium, 9.6 times more Manganese, 4.9 times more Phosphorus, 8.1 times more Potassium, 4.8 times more Sodium and 7 times more Zinc than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Winged Beans contain similar levels of Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Winged Beans contain 6.7 times more Energy, 4.4 times more Fat, 4.3 times more Saturated Fat, 2.2 times more Omega 6, 35.3 times more Carbohydrate, 129.5 times more Fiber and 4.1 times more Protein than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Winged Beans offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) provide inadequate amounts of Carbohydrate and Fiber