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

Macros Ratio

	Protein	Fat	Carbs
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%
Koyadofu	40%	52%	8%

Macro Nutrients

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Koyadofu	Recommended Dietary Allowance
Energy	5.34% 155kcal	32.6% 947kcal	2900kcal per day for Men 19-50 years
Fat	8.53% 8.28g	62% 60.2g	97g per day for Men 19-50 years
Saturated Fat	4.9% 1.57g	27.2% 8.7g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	251% 4g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	176% 30g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	15.3% 20g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	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	4.7% 1.8g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	32% 18g	186% 104g	56g per day for Men 19-50 years

Vitamins

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Koyadofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.13mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.25% 0.2mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	16.5% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	43.7% 0.57mg	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	9.43% 37.7μg	45.6% 183μg	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	0.44% 0.4mg	1.54% 1.4mg	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	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Koyadofu	Recommended Dietary Allowance
Calcium	40% 399mg	72.2% 722mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	260% 2.34mg	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	40% 3.2mg	241% 19.3mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	54% 1.24mg	318% 7.32mg	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	34.3% 240mg	137% 958mg	700mg per day for Men 19-50 years
Potassium	8.64% 294mg	1.17% 39.7mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.6μg	196% 108μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	88.4% 9.72mg	11mg per day for Men 19-50 years
Water	4.45% 165g	0.31% 11.5g	3700g per day for Men 19-50 years

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

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

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

• 7 oz of Dried-frozen Tofu contain more Vitamin A, 8.2 times more Vitamin B1, 5 times more Vitamin B2, 11.8 times more Vitamin B3, 3.8 times more Vitamin B5, 4 times more Vitamin B6 and 4.8 times more Vitamin B9 than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• 7 ounces of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A and Vitamin B3
• Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) as well as Dried-frozen Tofu have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have 7.4 times more Potassium and 14.3 times more Water than Koyadofu.
• While 7 oz of Dried-frozen Tofu contain 1.8 times more Calcium, 5.5 times more Copper, 6 times more Iron, 1.6 times more Magnesium, 5.9 times more Manganese, 4 times more Phosphorus, 5.5 times more Selenium and 5.9 times more Zinc than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• 7 ounces of Koyadofu lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried-frozen Tofu contain 6.1 times more Energy, 7.3 times more Fat, 5.5 times more Saturated Fat, 12.1 times more Omega 3, 10.3 times more Omega 6, 3.5 times more Carbohydrate, 8 times more Fiber and 5.8 times more Protein than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).