Comparing Nutrients in 7 ounces Fried Tofu VS Soy sauce made from hydrolyzed vegetable protein

Macros Ratio

	Protein	Fat	Carbs
Fried Tofu	26%	62%	12%
Soy sauce made from hydrolyzed vegetable protein	44%	7%	49%

Macro Nutrients

	Fried Tofu	Soy sauce made from hydrolyzed vegetable protein	Recommended Dietary Allowance
Energy	18.5% 536kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	41.3% 40g	1.04% 1g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	167% 2.67g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	117% 20g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	12% 15.6g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	3.56% 2.58g	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	0% 0g	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	% 1.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	20.4% 7.74g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	66.7% 37.3g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Fried Tofu	Soy sauce made from hydrolyzed vegetable protein	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	16.6% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.24% 0.2mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	22% 0.28mg	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	13.4% 53.6μg	6.45% 25.8μg	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% 0mg	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	0.53% 0.079mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Tofu	Soy sauce made from hydrolyzed vegetable protein	Recommended Dietary Allowance
Calcium	74% 738mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	87.8% 0.79mg	9.04% 0.081mg	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	121% 9.66mg	8.2% 0.65mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	129% 2.97mg	8.63% 0.2mg	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	81.4% 570mg	26.6% 187mg	700mg per day for Men 19-50 years
Potassium	8.52% 290mg	26% 887mg	3400mg per day for Men 19-50 years
Selenium	103% 56.6μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	902% 13534mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	2.7% 100g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Fried Tofu VS Soy sauce made from hydrolyzed vegetable protein per 7 oz

Compare the macro and micronutrient content in 7 oz of Fried Tofu versus 7 oz of Soy sauce made from hydrolyzed vegetable protein to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fried Tofu vs Soy sauce made from hydrolyzed vegetable protein:

• 7 ounces of Fried Tofu have 4 times more Vitamin B1, 2.1 times more Vitamin B9 and more Vitamin K than Soy sauce made from hydrolyzed vegetable protein.
• While 7 oz of Soy sauce made from hydrolyzed vegetable protein contain 2.2 times more Vitamin B2, 28.3 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.4 times more Vitamin B6 than Fried Tofu.
• 7 ounces of Fried Tofu have insufficient amounts of Vitamin B3
• 7 ounces of Soy sauce made from hydrolyzed vegetable protein have insufficient amounts of Vitamin K
• Both Fried Tofu as well as Soy sauce made from hydrolyzed vegetable protein have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Fried Tofu vs Soy sauce made from hydrolyzed vegetable protein:

• 7 ounces of Fried Tofu have 21.9 times more Calcium, 9.7 times more Copper, 14.8 times more Iron, 2.1 times more Magnesium, 15 times more Manganese, 3.1 times more Phosphorus, 35.6 times more Selenium and 8.7 times more Zinc than Soy sauce made from hydrolyzed vegetable protein.
• While 7 oz of Soy sauce made from hydrolyzed vegetable protein contain 3.1 times more Potassium and 426.3 times more Sodium than Fried Tofu.
• 7 ounces of Soy sauce made from hydrolyzed vegetable protein lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fried Tofu have 4.5 times more Energy, 39.6 times more Fat, 73 times more Saturated Fat, 67.3 times more Omega 3, 79.1 times more Omega 6, 2.1 times more Sugars, 7.8 times more Fiber and 2.7 times more Protein than Soy sauce made from hydrolyzed vegetable protein.
• Both Fried Tofu and Soy sauce made from hydrolyzed vegetable protein offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Soy sauce made from hydrolyzed vegetable protein provide inadequate amounts of Omega 3, Omega 6 and Fiber