Comparing Nutrients in 7 ounces Fried Tofu, prepared with calcium sulfate VS Boiled Winged Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Fried Tofu, prepared with calcium sulfate	26%	62%	12%
Boiled Winged Beans with Salt	27%	34%	39%

Macro Nutrients

	Fried Tofu, prepared with calcium sulfate	Boiled Winged Beans with Salt	Recommended Dietary Allowance
Energy	18.5% 536kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	41.3% 40g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	5.1% 1.64g	32g per day for Men 19-50 years
Omega 3	167% 2.67g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	117% 20g	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	13.5% 17.6g	23% 29.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	38g per day for Men 19-50 years
Protein	66.7% 37.3g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Fried Tofu, prepared with calcium sulfate	Boiled Winged Beans with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.24% 0.2mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	7.17% 0.093mg	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	4.96% 20μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Tofu, prepared with calcium sulfate	Boiled Winged Beans with Salt	Recommended Dietary Allowance
Calcium	191% 1907mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	87.8% 0.79mg	170% 1.53mg	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	107% 8.6mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	129% 2.97mg	103% 2.38mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	8.52% 290mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	103% 56.6μg	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	33% 494mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	2.7% 100g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Fried Tofu, prepared with calcium sulfate VS Boiled Winged Beans with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Fried Tofu, prepared with calcium sulfate versus 7 oz of Boiled Winged Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fried Tofu, prepared with calcium sulfate vs Boiled Winged Beans with Salt:

• 7 ounces of Fried Tofu, prepared with calcium sulfate have 2.1 times more Vitamin B6 and 2.7 times more Vitamin B9 than Boiled Winged Beans with Salt.
• While 7 oz of Boiled Winged Beans with Salt contain 1.7 times more Vitamin B1, 2.6 times more Vitamin B2 and 8.3 times more Vitamin B3 than Fried Tofu, prepared with calcium sulfate.
• Both Fried Tofu, prepared with calcium sulfate and Boiled Winged Beans with Salt provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Fried Tofu, prepared with calcium sulfate have insufficient amounts of Vitamin B3
• Both Fried Tofu, prepared with calcium sulfate as well as Boiled Winged Beans with Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Fried Tofu, prepared with calcium sulfate vs Boiled Winged Beans with Salt:

• 7 ounces of Fried Tofu, prepared with calcium sulfate have 6.8 times more Calcium, 1.8 times more Magnesium, 1.2 times more Manganese, 1.9 times more Phosphorus, 9.8 times more Selenium and 1.4 times more Zinc than Boiled Winged Beans with Salt.
• While 7 oz of Boiled Winged Beans with Salt contain 1.9 times more Copper, 1.9 times more Potassium and 15.6 times more Sodium than Fried Tofu, prepared with calcium sulfate.
• Both Fried Tofu, prepared with calcium sulfate and Boiled Winged Beans with Salt contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fried Tofu, prepared with calcium sulfate have 1.8 times more Energy, 3.5 times more Fat, 3.5 times more Saturated Fat, 14.3 times more Omega 3, 6.9 times more Omega 6 and 1.8 times more Protein than Boiled Winged Beans with Salt.
• While 7 oz of Boiled Winged Beans with Salt contain 1.7 times more Carbohydrate than Fried Tofu, prepared with calcium sulfate.