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

Macros Ratio

	Protein	Fat	Carbs
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	43%	50%	7%
Boiled Yardlong Beans	27%	3%	70%

Macro Nutrients

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Boiled Yardlong Beans	Recommended Dietary Allowance
Energy	4.17% 121kcal	8.07% 234kcal	2900kcal per day for Men 19-50 years
Fat	7.55% 7.32g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	30.5% 0.49g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	21.4% 3.64g	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	1.8% 2.34g	32% 42g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	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	1.04% 0.4g	20% 7.54g	38g per day for Men 19-50 years
Protein	25.4% 14.2g	29.4% 16.5g	56g per day for Men 19-50 years

Vitamins

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Boiled Yardlong Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.77% 0.093mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.64% 1.06mg	6.83% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.02% 0.1mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.94% 0.1mg	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	22% 87.3μg	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	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Boiled Yardlong Beans	Recommended Dietary Allowance
Calcium	22% 220mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	34.6% 0.31mg	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	27.5% 2.2mg	65.5% 5.24mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	46.3% 194mg	420mg per day for Men 19-50 years
Manganese	33.6% 0.77mg	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	26% 183mg	51.3% 359mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	18.4% 625mg	3400mg per day for Men 19-50 years
Selenium	32% 17.7μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	4.7% 173g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) VS Boiled Yardlong Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) versus 7 oz of Boiled Yardlong Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 oz of Boiled Yardlong Beans contain 4.5 times more Vitamin B1, 1.7 times more Vitamin B2, 7.8 times more Vitamin B5, 1.8 times more Vitamin B6 and 3.3 times more Vitamin B9 than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Boiled Yardlong Beans provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B5
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Boiled Yardlong Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have 2.6 times more Calcium, 3.2 times more Selenium and 1.3 times more Water than Boiled Yardlong Beans.
• While 7 oz of Boiled Yardlong Beans contain 1.4 times more Copper, 2.4 times more Iron, 3.6 times more Magnesium, 1.3 times more Manganese, 2 times more Phosphorus, 2.6 times more Potassium and 1.7 times more Zinc than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have 8.2 times more Fat, 2.8 times more Omega 3 and 17.5 times more Omega 6 than Boiled Yardlong Beans.
• While 7 oz of Boiled Yardlong Beans contain 1.9 times more Energy, 17.9 times more Carbohydrate and 19 times more Fiber than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Boiled Yardlong Beans offer comparable quantities of Protein per seven ounces.
• 7 ounces of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) provide inadequate amounts of Carbohydrate and Fiber
• 7 ounces of Boiled Yardlong Beans provide inadequate amounts of Omega 6