Comparing Nutrients in 7 ounces Raw Firm Tofu Prepared with Calcium Sulfate VS Boiled Yardlong Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Raw Firm Tofu Prepared with Calcium Sulfate	44%	49%	7%
Boiled Yardlong Beans with Salt	27%	3%	70%

Macro Nutrients

	Raw Firm Tofu Prepared with Calcium Sulfate	Boiled Yardlong Beans with Salt	Recommended Dietary Allowance
Energy	9.85% 286kcal	8.07% 234kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.3g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	7.82% 2.5g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	72% 1.15g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	50.7% 8.6g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.24% 5.5g	32% 42g	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	12% 4.56g	20% 7.54g	38g per day for Men 19-50 years
Protein	61% 34.3g	29.4% 16.5g	56g per day for Men 19-50 years

Vitamins

	Raw Firm Tofu Prepared with Calcium Sulfate	Boiled Yardlong Beans with Salt	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.73% 0.76mg	6.83% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.28% 0.26mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	14.5% 0.19mg	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	14.4% 57.5μg	72.4% 290μg	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	0.44% 0.4mg	0.88% 0.79mg	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

	Raw Firm Tofu Prepared with Calcium Sulfate	Boiled Yardlong Beans with Salt	Recommended Dietary Allowance
Calcium	136% 1355mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	49.6% 0.45mg	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	66% 5.28mg	65.5% 5.24mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	46.3% 194mg	420mg per day for Men 19-50 years
Manganese	102% 2.34mg	42% 0.97mg	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	54% 377mg	51.3% 359mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	18.4% 625mg	3400mg per day for Men 19-50 years
Selenium	62.8% 34.5μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	3.75% 139g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Firm Tofu Prepared with Calcium Sulfate VS Boiled Yardlong Beans with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Raw Firm Tofu Prepared with Calcium Sulfate versus 7 oz of Boiled Yardlong Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Raw Firm Tofu Prepared with Calcium Sulfate vs Boiled Yardlong Beans with Salt:

• 7 ounces of Raw Firm Tofu Prepared with Calcium Sulfate have 1.6 times more Vitamin B2 than Boiled Yardlong Beans with Salt.
• While 7 oz of Boiled Yardlong Beans with Salt contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B3, 3 times more Vitamin B5 and 5 times more Vitamin B9 than Raw Firm Tofu Prepared with Calcium Sulfate.
• Both Raw Firm Tofu Prepared with Calcium Sulfate and Boiled Yardlong Beans with Salt provide similar amounts of Vitamin B6 per seven ounces.
• Both Raw Firm Tofu Prepared with Calcium Sulfate as well as Boiled Yardlong Beans with Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Raw Firm Tofu Prepared with Calcium Sulfate vs Boiled Yardlong Beans with Salt:

• 7 ounces of Raw Firm Tofu Prepared with Calcium Sulfate have 16.3 times more Calcium, 1.7 times more Copper, 2.4 times more Manganese, 6.2 times more Selenium and 1.5 times more Zinc than Boiled Yardlong Beans with Salt.
• While 7 oz of Boiled Yardlong Beans with Salt contain 1.7 times more Magnesium, 1.3 times more Potassium and 17.2 times more Sodium than Raw Firm Tofu Prepared with Calcium Sulfate.
• Both Raw Firm Tofu Prepared with Calcium Sulfate and Boiled Yardlong Beans with Salt contain similar levels of Iron and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raw Firm Tofu Prepared with Calcium Sulfate have 1.2 times more Energy, 19.4 times more Fat, 10.9 times more Saturated Fat, 6.6 times more Omega 3, 41.3 times more Omega 6 and 2.1 times more Protein than Boiled Yardlong Beans with Salt.
• While 7 oz of Boiled Yardlong Beans with Salt contain 7.6 times more Carbohydrate and 1.7 times more Fiber than Raw Firm Tofu Prepared with Calcium Sulfate.
• 7 ounces of Boiled Yardlong Beans with Salt provide inadequate amounts of Omega 6