Comparing Nutrients in 7 ounces Boiled Winged Beans with Salt VS Raw Regular Tofu Prepared with Calcium Sulfate

Macros Ratio

	Protein	Fat	Carbs
Boiled Winged Beans with Salt	27%	34%	39%
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%

Macro Nutrients

	Boiled Winged Beans with Salt	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	10% 292kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	9.78% 9.5g	97g per day for Men 19-50 years
Saturated Fat	5.1% 1.64g	4.3% 1.37g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	39.6% 0.63g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	27.8% 4.72g	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	2.85% 3.7g	130g per day for Men 19-50 years
Sugars	NA	1.7% 1.23g	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	1.57% 0.6g	38g per day for Men 19-50 years
Protein	37.6% 21g	28.6% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled Winged Beans with Salt	Raw Regular 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	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	2.4% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	2.7% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.17% 0.093mg	7.17% 0.093mg	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	7.44% 29.8μg	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	0.22% 0.2mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Winged Beans with Salt	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	28% 282mg	69.5% 695mg	1000mg per day for Men 19-50 years
Copper	170% 1.53mg	42.6% 0.38mg	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	133% 10.6mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	103% 2.38mg	52.2% 1.2mg	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	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	7.06% 240mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.75μg	32% 17.7μg	55μg per day for Men 19-50 years
Sodium	33% 494mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.53% 168g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Winged Beans with Salt VS Raw Regular 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 Raw Regular 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 Raw Regular Tofu Prepared with Calcium Sulfate:

• 7 ounces of Boiled Winged Beans with Salt have 3.6 times more Vitamin B1, 2.5 times more Vitamin B2, 4.3 times more Vitamin B3 and 2.3 times more Vitamin B5 than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 7 oz of Raw Regular Tofu Prepared with Calcium Sulfate contain 1.5 times more Vitamin B9 than Boiled Winged Beans with Salt.
• Both Boiled Winged Beans with Salt and Raw Regular Tofu Prepared with Calcium Sulfate provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Boiled Winged Beans with Salt as well as Raw Regular 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 Raw Regular Tofu Prepared with Calcium Sulfate:

• 7 ounces of Boiled Winged Beans with Salt have 4 times more Copper, 1.8 times more Magnesium, 2 times more Manganese, 1.6 times more Phosphorus, 2.3 times more Potassium, 35.6 times more Sodium and 1.8 times more Zinc than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 7 oz of Raw Regular Tofu Prepared with Calcium Sulfate contain 2.5 times more Calcium, 3.1 times more Selenium and 1.3 times more Water than Boiled Winged Beans with Salt.
• Both Boiled Winged Beans with Salt and Raw Regular Tofu Prepared with Calcium Sulfate contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Winged Beans with Salt have 1.9 times more Energy, 1.2 times more Fat, 8 times more Carbohydrate and 1.3 times more Protein than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 7 oz of Raw Regular Tofu Prepared with Calcium Sulfate contain 3.4 times more Omega 3 and 1.6 times more Omega 6 than Boiled Winged Beans with Salt.
• Both Boiled Winged Beans with Salt and Raw Regular Tofu Prepared with Calcium Sulfate offer comparable quantities of Saturated Fat per seven ounces.
• 7 ounces of Raw Regular Tofu Prepared with Calcium Sulfate provide inadequate amounts of Carbohydrate