Comparing Nutrients in 7 ounces Hard Tofu, prepared with nigari VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Hard Tofu, prepared with nigari	32%	57%	11%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Hard Tofu, prepared with nigari	Dried Beechnuts	Recommended Dietary Allowance
Energy	9.92% 288kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	20.4% 20g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	8.96% 2.87g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	82.7% 1.32g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	58% 9.86g	215% 36.5g	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	51% 66.5g	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	3.13% 1.2g	NA	38g per day for Men 19-50 years
Protein	45% 25g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Hard Tofu, prepared with nigari	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.47% 0.073mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.95% 0.077mg	104% 1.36mg	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	56% 224μg	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	34% 30.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Hard Tofu, prepared with nigari	Dried Beechnuts	Recommended Dietary Allowance
Calcium	68.5% 685mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	72.3% 0.65mg	148% 1.33mg	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	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	116% 2.66mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	8.52% 290mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	60.6% 33.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	3.8% 141g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Hard Tofu, prepared with nigari VS Dried Beechnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Hard Tofu, prepared with nigari versus 7 oz of Dried Beechnuts 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 Dried Beechnuts:

• 7 oz of Dried Beechnuts contain 7.2 times more Vitamin B1, 4.8 times more Vitamin B2, 1.4 times more Vitamin B3, 25 times more Vitamin B5, 17.5 times more Vitamin B6, 5.1 times more Vitamin B9 and 51.7 times more Vitamin C than Hard Tofu, prepared with nigari.
• 7 ounces of Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B5 and Vitamin C
• Both Hard Tofu, prepared with nigari as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Hard Tofu, prepared with nigari vs Dried Beechnuts:

• 7 ounces of Hard Tofu, prepared with nigari have 345 times more Calcium, more Magnesium, more Phosphorus and 4.6 times more Zinc than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2 times more Copper, 1.3 times more Manganese, 7 times more Potassium and 19 times more Sodium than Hard Tofu, prepared with nigari.
• Both Hard Tofu, prepared with nigari and Dried Beechnuts contain similar levels of Iron per seven ounces.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Hard Tofu, prepared with nigari have 2 times more Protein than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 4 times more Energy, 5 times more Fat, 4 times more Saturated Fat, 2.5 times more Omega 3, 3.7 times more Omega 6 and 7.6 times more Carbohydrate than Hard Tofu, prepared with nigari.