Comparing Nutrients in 7 ounces Raw Regular Tofu Prepared with Calcium Sulfate VS Cooked Amaranth

Macros Ratio

	Protein	Fat	Carbs
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%
Cooked Amaranth	15%	14%	71%

Macro Nutrients

	Raw Regular Tofu Prepared with Calcium Sulfate	Cooked Amaranth	Recommended Dietary Allowance
Energy	5.2% 151kcal	6.98% 202kcal	2900kcal per day for Men 19-50 years
Fat	9.78% 9.5g	3.23% 3.14g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.37g	NA	32g per day for Men 19-50 years
Omega 3	39.6% 0.63g	NA	1.6g per day for Men 19-50 years
Omega 6	27.8% 4.72g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	2.85% 3.7g	28.5% 37g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	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	1.57% 0.6g	11% 4.17g	38g per day for Men 19-50 years
Protein	28.6% 16g	13.5% 7.54g	56g per day for Men 19-50 years

Vitamins

	Raw Regular Tofu Prepared with Calcium Sulfate	Cooked Amaranth	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.39mg	2.9% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.17% 0.093mg	17.2% 0.22mg	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	7.44% 29.8μg	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	NA	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	0.13% 0.02mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Regular Tofu Prepared with Calcium Sulfate	Cooked Amaranth	Recommended Dietary Allowance
Calcium	69.5% 695mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	42.6% 0.38mg	33% 0.3mg	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	133% 10.6mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	52.2% 1.2mg	73.7% 1.7mg	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	27.5% 192mg	42% 294mg	700mg per day for Men 19-50 years
Potassium	7.06% 240mg	7.88% 268mg	3400mg per day for Men 19-50 years
Selenium	32% 17.7μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	4.53% 168g	4.03% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Regular Tofu Prepared with Calcium Sulfate VS Cooked Amaranth per 7 oz

Compare the macro and micronutrient content in 7 oz of Raw Regular Tofu Prepared with Calcium Sulfate versus 7 oz of Cooked Amaranth to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Raw Regular Tofu Prepared with Calcium Sulfate vs Cooked Amaranth:

• 7 ounces of Raw Regular Tofu Prepared with Calcium Sulfate have 5.4 times more Vitamin B1 and 2.4 times more Vitamin B2 than Cooked Amaranth.
• While 7 oz of Cooked Amaranth Grain contain 2.4 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Regular Tofu Prepared with Calcium Sulfate.
• 7 ounces of Cooked Amaranth have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Raw Regular Tofu Prepared with Calcium Sulfate as well as Cooked Amaranth Grain have insufficient amounts of Vitamin B3 and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Raw Regular Tofu Prepared with Calcium Sulfate vs Cooked Amaranth:

• 7 ounces of Raw Regular Tofu Prepared with Calcium Sulfate have 7.4 times more Calcium, 1.3 times more Copper, 2.6 times more Iron and 1.6 times more Selenium than Cooked Amaranth.
• While 7 oz of Cooked Amaranth Grain contain 2.2 times more Magnesium, 1.4 times more Manganese and 1.5 times more Phosphorus than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate and Cooked Amaranth contain similar levels of Potassium, Zinc and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raw Regular Tofu Prepared with Calcium Sulfate have 3 times more Fat and 2.1 times more Protein than Cooked Amaranth.
• While 7 oz of Cooked Amaranth Grain contain 1.3 times more Energy, 10 times more Carbohydrate and 7 times more Fiber than Raw Regular Tofu Prepared with Calcium Sulfate.
• 7 ounces of Raw Regular Tofu Prepared with Calcium Sulfate provide inadequate amounts of Carbohydrate and Fiber