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

Macros Ratio

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

Macro Nutrients

	Boiled Winged Beans with Salt	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	7.2% 208kcal	3.7% 108kcal	2900kcal per day for Men 19-50 years
Fat	8.53% 8.28g	7% 6.78g	97g per day for Men 19-50 years
Saturated Fat	3.65% 1.17g	3.06% 0.98g	32g per day for Men 19-50 years
Omega 3	8.33% 0.13g	28.3% 0.45g	1.6g per day for Men 19-50 years
Omega 6	12% 2.07g	20% 3.37g	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	2.04% 2.65g	130g per day for Men 19-50 years
Sugars	NA	1.2% 0.88g	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	1.1% 0.43g	38g per day for Men 19-50 years
Protein	27% 15g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Winged Beans with Salt	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	9.57% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.35% 1.18mg	1.73% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.42% 0.22mg	1.93% 0.096mg	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	3.54% 14μg	5.3% 21.3μg	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	0.16% 0.14mg	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	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Winged Beans with Salt	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	20% 201mg	49.6% 496mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	30.4% 0.27mg	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	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	37.3% 0.86mg	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	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	5.04% 172mg	3400mg per day for Men 19-50 years
Selenium	7.47% 4.1μg	23% 12.6μg	55μg per day for Men 19-50 years
Sodium	23.5% 353mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	2.57% 95g	3.24% 120g	3700g per day for Men 19-50 years

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

• 5 ounces of Boiled Winged Beans with Salt have 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.
• While 5 oz of Raw Regular Tofu Prepared with Calcium Sulfate contain 1.5 times more Vitamin B9 than Boiled Winged Beans with Salt.
• Both Boiled Winged Beans with Salt and Raw Regular Tofu Prepared with Calcium Sulfate 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 Boiled Winged Beans with Salt as well as Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Winged Beans with Salt vs Raw Regular Tofu Prepared with Calcium Sulfate:

• 5 ounces of Boiled Winged Beans with Salt have 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.
• While 5 oz of Raw Regular Tofu Prepared with Calcium Sulfate contain 2.5 times more Calcium, 3.1 times more Selenium and 1.3 times more Water than Boiled Winged Beans with Salt.
• Both Boiled Winged Beans with Salt and Raw Regular Tofu Prepared with Calcium Sulfate contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Winged Beans with Salt have 1.9 times more Energy, 1.2 times more Fat, 8 times more Carbohydrate and 1.3 times more Protein than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 5 oz of Raw Regular Tofu Prepared with Calcium Sulfate contain 3.4 times more Omega 3 and 1.6 times more Omega 6 than Boiled Winged Beans with Salt.
• Both Boiled Winged Beans with Salt and Raw Regular Tofu Prepared with Calcium Sulfate offer comparable quantities of Saturated Fat per five ounces.
• 5 ounces of Raw Regular Tofu Prepared with Calcium Sulfate provide inadequate amounts of Carbohydrate