Comparing Nutrients in 7 ounces Boiled Winged Beans with Salt VS Fried Tofu, prepared with calcium sulfate

Macros Ratio

	Protein	Fat	Carbs
Boiled Winged Beans with Salt	27%	34%	39%
Fried Tofu, prepared with calcium sulfate	26%	62%	12%

Macro Nutrients

	Boiled Winged Beans with Salt	Fried Tofu, prepared with calcium sulfate	Recommended Dietary Allowance
Energy	10% 292kcal	18.5% 536kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	41.3% 40g	97g per day for Men 19-50 years
Saturated Fat	5.1% 1.64g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	167% 2.67g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	117% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.6g	13.5% 17.6g	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	NA	20.4% 7.74g	38g per day for Men 19-50 years
Protein	37.6% 21g	66.7% 37.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Winged Beans with Salt	Fried Tofu, prepared with calcium sulfate	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	1.24% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.17% 0.093mg	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	4.96% 20μg	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% 0mg	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	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

	Boiled Winged Beans with Salt	Fried Tofu, prepared with calcium sulfate	Recommended Dietary Allowance
Calcium	28% 282mg	191% 1907mg	1000mg per day for Men 19-50 years
Copper	170% 1.53mg	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	107% 8.6mg	121% 9.66mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	103% 2.38mg	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	43.4% 304mg	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	8.52% 290mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.75μg	103% 56.6μg	55μg per day for Men 19-50 years
Sodium	33% 494mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	3.6% 133g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Winged Beans with Salt VS Fried Tofu, prepared with calcium sulfate per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Winged Beans with Salt versus 7 oz of Fried Tofu, prepared with calcium sulfate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Winged Beans with Salt vs Fried Tofu, prepared with calcium sulfate:

• 7 ounces of Boiled Winged Beans with Salt have 1.7 times more Vitamin B1, 2.6 times more Vitamin B2 and 8.3 times more Vitamin B3 than Fried Tofu, prepared with calcium sulfate.
• While 7 oz of Fried Tofu, prepared with calcium sulfate contain 2.1 times more Vitamin B6 and 2.7 times more Vitamin B9 than Boiled Winged Beans with Salt.
• Both Boiled Winged Beans with Salt and Fried Tofu, prepared with calcium sulfate provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Fried Tofu, prepared with calcium sulfate have insufficient amounts of Vitamin B3
• Both Boiled Winged Beans with Salt as well as Fried 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 Boiled Winged Beans with Salt vs Fried Tofu, prepared with calcium sulfate:

• 7 ounces of Boiled Winged Beans with Salt have 1.9 times more Copper, 1.9 times more Potassium and 15.6 times more Sodium than Fried Tofu, prepared with calcium sulfate.
• While 7 oz of Fried Tofu, prepared with calcium sulfate contain 6.8 times more Calcium, 1.8 times more Magnesium, 1.9 times more Phosphorus, 9.8 times more Selenium and 1.4 times more Zinc than Boiled Winged Beans with Salt.
• Both Boiled Winged Beans with Salt and Fried Tofu, prepared with calcium sulfate contain similar levels of Iron and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Winged Beans with Salt have 1.7 times more Carbohydrate than Fried Tofu, prepared with calcium sulfate.
• While 7 oz of Fried Tofu, prepared with calcium sulfate contain 1.8 times more Energy, 3.5 times more Fat, 3.5 times more Saturated Fat, 14.3 times more Omega 3, 6.9 times more Omega 6 and 1.8 times more Protein than Boiled Winged Beans with Salt.