Comparing Nutrients in 7 ounces Soy protein isolate VS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

	Protein	Fat	Carbs
Soy protein isolate	92%	8%	0%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%

Macro Nutrients

	Soy protein isolate	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	23% 665kcal	5.34% 155kcal	2900kcal per day for Men 19-50 years
Fat	6.94% 6.73g	8.53% 8.28g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.84g	4.9% 1.57g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	0% 0g	1.64% 1.2g	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% 0g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	313% 175g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Soy protein isolate	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.85mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	11% 0.14mg	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	87.3% 349μg	9.43% 37.7μg	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	0.44% 0.4mg	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% 0mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy protein isolate	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	35.3% 353mg	40% 399mg	1000mg per day for Men 19-50 years
Copper	353% 3.17mg	47% 0.42mg	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	360% 28.8mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.4mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	129% 2.96mg	54% 1.24mg	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	220% 1540mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	4.73% 161mg	8.64% 294mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	35.7% 19.6μg	55μg per day for Men 19-50 years
Sodium	133% 1994mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	72.7% 8mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	0.27% 9.9g	4.45% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy protein isolate VS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) per 7 oz

Compare the macro and micronutrient content in 7 oz of Soy protein isolate versus 7 oz of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Soy protein isolate vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• 7 ounces of Soy protein isolate have 2.9 times more Vitamin B1, 1.6 times more Vitamin B2, 14.2 times more Vitamin B3, 1.4 times more Vitamin B6 and 9.3 times more Vitamin B9 than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 7 oz of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain 1.8 times more Vitamin B5 and more Vitamin K than Soy protein isolate.
• 7 ounces of Soy protein isolate have insufficient amounts of Vitamin B5 and Vitamin K
• 7 ounces of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B3
• Both Soy protein isolate as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Soy protein isolate vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• 7 ounces of Soy protein isolate have 7.5 times more Copper, 9 times more Iron, 2.4 times more Manganese, 6.4 times more Phosphorus, 83.8 times more Sodium and 4.9 times more Zinc than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 7 oz of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain 1.8 times more Potassium, 12.4 times more Selenium and 16.7 times more Water than Soy protein isolate.
• Both Soy protein isolate and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain similar levels of Calcium and Magnesium per seven ounces.
• 7 ounces of Soy protein isolate lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Soy protein isolate have 4.3 times more Energy and 9.8 times more Protein than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 7 oz of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain 1.9 times more Saturated Fat, more Carbohydrate and more Fiber than Soy protein isolate.
• Both Soy protein isolate and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) offer comparable quantities of Fat, Omega 3 and Omega 6 per seven ounces.
• 7 ounces of Soy protein isolate provide inadequate amounts of Carbohydrate and Fiber