Comparing Nutrients in 7 ounces Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) VS Fried Tofu

Macros Ratio

	Protein	Fat	Carbs
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	43%	50%	7%
Fried Tofu	26%	62%	12%

Macro Nutrients

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Fried Tofu	Recommended Dietary Allowance
Energy	4.17% 121kcal	18.5% 536kcal	2900kcal per day for Men 19-50 years
Fat	7.55% 7.32g	41.3% 40g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	30.5% 0.49g	167% 2.67g	1.6g per day for Men 19-50 years
Omega 6	21.4% 3.64g	117% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.8% 2.34g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	7.45% 5.4g	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	1.04% 0.4g	20.4% 7.74g	38g per day for Men 19-50 years
Protein	25.4% 14.2g	66.7% 37.3g	56g per day for Men 19-50 years

Vitamins

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Fried Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.77% 0.093mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.64% 1.06mg	1.24% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.02% 0.1mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.94% 0.1mg	15% 0.2mg	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	22% 87.3μg	13.4% 53.6μg	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% 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	0.13% 0.02mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Fried Tofu	Recommended Dietary Allowance
Calcium	22% 220mg	74% 738mg	1000mg per day for Men 19-50 years
Copper	34.6% 0.31mg	87.8% 0.79mg	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	27.5% 2.2mg	121% 9.66mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	33.6% 0.77mg	129% 2.97mg	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	26% 183mg	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	8.52% 290mg	3400mg per day for Men 19-50 years
Selenium	32% 17.7μg	103% 56.6μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	4.7% 173g	2.7% 100g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Fried Tofu:

• Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 5.4 times more Vitamin B3 and 1.6 times more Vitamin B9 than Fried Tofu.
• While Fried Tofu contains 3.6 times more Vitamin B1, 1.4 times more Vitamin B2, 2.7 times more Vitamin B5, 1.9 times more Vitamin B6 and 3.9 times more Vitamin K than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Fried Tofu have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Fried Tofu:

• Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 1.7 times more Water than Fried Tofu.
• While Fried Tofu contains 3.4 times more Calcium, 2.5 times more Copper, 4.4 times more Iron, 2.2 times more Magnesium, 3.8 times more Manganese, 3.1 times more Phosphorus, 3.2 times more Selenium, 2 times more Sodium and 3.1 times more Zinc than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Fried Tofu have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Fried Tofu contains 4.4 times more Energy, 5.5 times more Fat, 5.5 times more Saturated Fat, 5.5 times more Omega 3, 5.5 times more Omega 6, 7.5 times more Carbohydrate, 3.9 times more Sugars, 19.5 times more Fiber and 2.6 times more Protein than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Fried Tofu have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.