Comparing Nutrients in 7 ounces Fried Tofu VS Koyadofu

Macros Ratio

	Protein	Fat	Carbs
Fried Tofu	26%	62%	12%
Koyadofu	40%	52%	8%

Macro Nutrients

	Fried Tofu	Koyadofu	Recommended Dietary Allowance
Energy	18.5% 536kcal	32.6% 947kcal	2900kcal per day for Men 19-50 years
Fat	41.3% 40g	62% 60.2g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	27.2% 8.7g	32g per day for Men 19-50 years
Omega 3	167% 2.67g	251% 4g	1.6g per day for Men 19-50 years
Omega 6	117% 20g	176% 30g	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	15.3% 20g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	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	20.4% 7.74g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	66.7% 37.3g	186% 104g	56g per day for Men 19-50 years

Vitamins

	Fried Tofu	Koyadofu	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.24% 0.2mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	16.5% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	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	13.4% 53.6μg	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% 0mg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Tofu	Koyadofu	Recommended Dietary Allowance
Calcium	74% 738mg	72.2% 722mg	1000mg per day for Men 19-50 years
Copper	87.8% 0.79mg	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	121% 9.66mg	241% 19.3mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	129% 2.97mg	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	81.4% 570mg	137% 958mg	700mg per day for Men 19-50 years
Potassium	8.52% 290mg	1.17% 39.7mg	3400mg per day for Men 19-50 years
Selenium	103% 56.6μg	196% 108μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	88.4% 9.72mg	11mg per day for Men 19-50 years
Water	2.7% 100g	0.31% 11.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Fried Tofu vs Koyadofu:

• Dried-frozen Tofu contains 26 times more Vitamin A, 2.9 times more Vitamin B1, 6.3 times more Vitamin B2, 11.9 times more Vitamin B3, 3 times more Vitamin B5, 2.9 times more Vitamin B6 and 3.4 times more Vitamin B9 than Fried Tofu.
• Both Fried Tofu as well as Dried-frozen Tofu have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Fried Tofu vs Koyadofu:

• Fried Tofu has 7.3 times more Potassium, 2.7 times more Sodium and 8.7 times more Water than Dried-frozen Tofu.
• While Dried-frozen Tofu contains 3 times more Copper, 2 times more Iron, 2.5 times more Manganese, 1.7 times more Phosphorus, 1.9 times more Selenium and 2.5 times more Zinc than Fried Tofu.
• Both Fried Tofu and Dried-frozen Tofu have similar amounts of Calcium and Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried-frozen Tofu contains 1.8 times more Energy, 1.5 times more Fat, 1.5 times more Saturated Fat, 1.5 times more Omega 3, 1.5 times more Omega 6, 1.8 times more Fiber and 2.8 times more Protein than Fried Tofu.
• Both Fried Tofu and Dried-frozen Tofu have similar amounts of Carbohydrate per 7 oz.
• Both Fried Tofu as well as Dried-frozen Tofu have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.