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

Macros Ratio

	Protein	Fat	Carbs
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%
Raw Firm Tofu Prepared with Calcium Sulfate	44%	49%	7%

Macro Nutrients

	Raw Regular Tofu Prepared with Calcium Sulfate	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	5.2% 151kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	9.78% 9.5g	18% 17.3g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.37g	7.82% 2.5g	32g per day for Men 19-50 years
Omega 3	39.6% 0.63g	72% 1.15g	1.6g per day for Men 19-50 years
Omega 6	27.8% 4.72g	50.7% 8.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.85% 3.7g	4.24% 5.5g	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	12% 4.56g	38g per day for Men 19-50 years
Protein	28.6% 16g	61% 34.3g	56g per day for Men 19-50 years

Vitamins

	Raw Regular Tofu Prepared with Calcium Sulfate	Raw Firm Tofu Prepared with Calcium Sulfate	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	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.39mg	4.73% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.13mg	5.28% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.17% 0.093mg	14% 0.18mg	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	14.4% 57.5μg	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	0.22% 0.2mg	0.44% 0.4mg	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	0.13% 0.02mg	NA	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	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	69.5% 695mg	136% 1355mg	1000mg per day for Men 19-50 years
Copper	42.6% 0.38mg	83.3% 0.75mg	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	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	52.2% 1.2mg	102% 2.34mg	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	54% 377mg	700mg per day for Men 19-50 years
Potassium	7.06% 240mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	32% 17.7μg	62.8% 34.5μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	4.53% 168g	3.75% 139g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Raw Regular Tofu Prepared with Calcium Sulfate versus 7 oz of Raw Firm Tofu Prepared with Calcium Sulfate 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 Raw Firm Tofu Prepared with Calcium Sulfate:

• 7 oz of Raw Firm Tofu Prepared with Calcium Sulfate contain 2 times more Vitamin B1, 2 times more Vitamin B2, 2 times more Vitamin B3, 2 times more Vitamin B5, 2 times more Vitamin B6 and 1.9 times more Vitamin B9 than Raw Regular Tofu Prepared with Calcium Sulfate.
• 7 ounces of Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Raw Regular Tofu Prepared with Calcium Sulfate as well as Raw Firm Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Raw Regular Tofu Prepared with Calcium Sulfate have 2 times more Iron and 1.2 times more Water than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 7 oz of Raw Firm Tofu Prepared with Calcium Sulfate contain 2 times more Calcium, 2 times more Copper, 1.9 times more Magnesium, 2 times more Manganese, 2 times more Phosphorus, 2 times more Potassium, 2 times more Selenium and 2 times more Zinc than Raw Regular Tofu Prepared with Calcium Sulfate.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Firm Tofu Prepared with Calcium Sulfate contain 1.9 times more Energy, 1.8 times more Fat, 1.8 times more Saturated Fat, 1.8 times more Omega 3, 1.8 times more Omega 6, 1.5 times more Carbohydrate, 7.7 times more Fiber and 2.1 times more Protein 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