Comparing Nutrients in 5 ounces Boiled Winged Beans with Salt VS Tofu, dried-frozen (koyadofu), prepared with calcium sulfate

Macros Ratio

	Protein	Fat	Carbs
Boiled Winged Beans with Salt	27%	34%	39%
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	41%	53%	6%

Macro Nutrients

	Boiled Winged Beans with Salt	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Energy	7.2% 208kcal	23% 666kcal	2900kcal per day for Men 19-50 years
Fat	8.53% 8.28g	44.3% 43g	97g per day for Men 19-50 years
Saturated Fat	3.65% 1.17g	19.4% 6.2g	32g per day for Men 19-50 years
Omega 3	8.33% 0.13g	179% 2.87g	1.6g per day for Men 19-50 years
Omega 6	12% 2.07g	126% 21.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21g	9.05% 11.8g	130g per day for Men 19-50 years
Sugars	NA	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	NA	4.48% 1.7g	38g per day for Men 19-50 years
Protein	27% 15g	133% 74.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Winged Beans with Salt	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	58.4% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	34.6% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.35% 1.18mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.42% 0.22mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.12% 0.067mg	31% 0.41mg	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	3.54% 14μg	32.6% 130μg	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% 0mg	1.1% 0.99mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Winged Beans with Salt	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Calcium	20% 201mg	302% 3025mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	186% 1.67mg	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	76.7% 6.14mg	172% 13.8mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	61% 257mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	227% 5.23mg	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	31% 217mg	98% 685mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	0.83% 28.3mg	3400mg per day for Men 19-50 years
Selenium	7.47% 4.1μg	140% 77μg	55μg per day for Men 19-50 years
Sodium	23.5% 353mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	63% 6.95mg	11mg per day for Men 19-50 years
Water	2.57% 95g	0.22% 8.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Winged Beans with Salt VS Tofu, dried-frozen (koyadofu), prepared with calcium sulfate per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Winged Beans with Salt versus 5 oz of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Winged Beans with Salt vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• 5 oz of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contain 1.7 times more Vitamin B1, 2.5 times more Vitamin B2, 1.4 times more Vitamin B3, 2.7 times more Vitamin B5, 6.1 times more Vitamin B6 and 9.2 times more Vitamin B9 than Boiled Winged Beans with Salt.
• Both Boiled Winged Beans with Salt as well as Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Winged Beans with Salt vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• 5 ounces of Boiled Winged Beans with Salt have 14 times more Potassium and 41.5 times more Sodium than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 5 oz of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contain 15 times more Calcium, 1.5 times more Copper, 2.2 times more Iron, 3.4 times more Magnesium, 3.1 times more Manganese, 3.2 times more Phosphorus, 18.7 times more Selenium and 3.4 times more Zinc than Boiled Winged Beans with Salt.
• 5 ounces of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Winged Beans with Salt have 1.8 times more Carbohydrate than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 5 oz of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contain 3.2 times more Energy, 5.2 times more Fat, 5.3 times more Saturated Fat, 21.5 times more Omega 3, 10.4 times more Omega 6 and 4.9 times more Protein than Boiled Winged Beans with Salt.