Comparing Nutrients in 7 ounces Hard Tofu, prepared with nigari VS Chickpea flour

Macros Ratio

	Protein	Fat	Carbs
Hard Tofu, prepared with nigari	32%	57%	11%
Chickpea flour	24%	16%	60%

Macro Nutrients

	Hard Tofu, prepared with nigari	Chickpea flour	Recommended Dietary Allowance
Energy	9.92% 288kcal	26.5% 768kcal	2900kcal per day for Men 19-50 years
Fat	20.4% 20g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	8.96% 2.87g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	82.7% 1.32g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	58% 9.86g	33.5% 5.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.7% 8.7g	88.3% 115g	130g per day for Men 19-50 years
Sugars	NA	29.7% 21.5g	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	3.13% 1.2g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	45% 25g	79.3% 44.4g	56g per day for Men 19-50 years

Vitamins

	Hard Tofu, prepared with nigari	Chickpea flour	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	80.4% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.47% 0.073mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.95% 0.077mg	75% 0.98mg	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	11% 43.7μg	217% 867μg	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	0.66% 0.6mg	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	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard Tofu, prepared with nigari	Chickpea flour	Recommended Dietary Allowance
Calcium	68.5% 685mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	72.3% 0.65mg	201% 1.8mg	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	68.2% 5.46mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	78.4% 329mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	138% 3.18mg	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	65.5% 458mg	90% 631mg	700mg per day for Men 19-50 years
Potassium	8.52% 290mg	49.4% 1679mg	3400mg per day for Men 19-50 years
Selenium	60.6% 33.3μg	30% 16.5μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	50.7% 5.58mg	11mg per day for Men 19-50 years
Water	3.8% 141g	0.55% 20.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Hard Tofu, prepared with nigari VS Chickpea flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Hard Tofu, prepared with nigari versus 7 oz of Chickpea flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Hard Tofu, prepared with nigari vs Chickpea flour:

• 7 oz of Chickpea flour contain 11.6 times more Vitamin B1, 1.4 times more Vitamin B2, 2.8 times more Vitamin B3, 16.4 times more Vitamin B5, 12.6 times more Vitamin B6 and 19.9 times more Vitamin B9 than Hard Tofu, prepared with nigari.
• 7 ounces of Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B5
• Both Hard Tofu, prepared with nigari as well as Chickpea flour have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Hard Tofu, prepared with nigari vs Chickpea flour:

• 7 ounces of Hard Tofu, prepared with nigari have 7.7 times more Calcium and 2 times more Selenium than Chickpea flour.
• While 7 oz of Chickpea flour contain 2.8 times more Copper, 1.8 times more Iron, 3.1 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus, 5.8 times more Potassium, 32 times more Sodium and 1.7 times more Zinc than Hard Tofu, prepared with nigari.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Hard Tofu, prepared with nigari have 1.5 times more Fat, 2.1 times more Saturated Fat, 6 times more Omega 3 and 1.7 times more Omega 6 than Chickpea flour.
• While 7 oz of Chickpea flour contain 2.7 times more Energy, 13.2 times more Carbohydrate, 18 times more Fiber and 1.8 times more Protein than Hard Tofu, prepared with nigari.
• 7 ounces of Hard Tofu, prepared with nigari provide inadequate amounts of Fiber