Comparing Nutrients in 100 grams Tofu, dried-frozen (koyadofu), prepared with calcium sulfate VS Cooked Amaranth

Macros Ratio

	Protein	Fat	Carbs
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	41%	53%	6%
Cooked Amaranth	15%	14%	71%

Macro Nutrients

	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Cooked Amaranth	Recommended Dietary Allowance
Energy	16.2% 470kcal	3.5% 102kcal	2900kcal per day for Men 19-50 years
Fat	31.3% 30.3g	1.63% 1.58g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.4g	NA	32g per day for Men 19-50 years
Omega 3	127% 2.02g	NA	1.6g per day for Men 19-50 years
Omega 6	89% 15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	6.4% 8.3g	14.4% 18.7g	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	3.16% 1.2g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	94% 52.4g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Cooked Amaranth	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	1.25% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.43% 1.2mg	1.47% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.3% 0.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	8.7% 0.11mg	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	23% 92μg	5.5% 22μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.78% 0.7mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.27% 0.19mg	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

	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Cooked Amaranth	Recommended Dietary Allowance
Calcium	213% 2134mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	131% 1.18mg	16.6% 0.15mg	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	122% 9.73mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	15.5% 65mg	420mg per day for Men 19-50 years
Manganese	160% 3.7mg	37% 0.85mg	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	69% 483mg	21% 148mg	700mg per day for Men 19-50 years
Potassium	0.59% 20mg	3.97% 135mg	3400mg per day for Men 19-50 years
Selenium	99% 54.3μg	10% 5.5μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.16% 5.8g	2.03% 75g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu, dried-frozen (koyadofu), prepared with calcium sulfate VS Cooked Amaranth per 100 g

Compare the macro and micronutrient content in 100 g of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate versus 100 g of Cooked Amaranth to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate vs Cooked Amaranth:

• 100 grams of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have 32.9 times more Vitamin B1, 14.4 times more Vitamin B2, 5.1 times more Vitamin B3, 2.5 times more Vitamin B6 and 4.2 times more Vitamin B9 than Cooked Amaranth.
• 100 grams of Cooked Amaranth have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3

Comparing minerals per 100 grams for Tofu, dried-frozen (koyadofu), prepared with calcium sulfate vs Cooked Amaranth:

• 100 grams of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have 45.4 times more Calcium, 7.9 times more Copper, 4.6 times more Iron, 2.8 times more Magnesium, 4.3 times more Manganese, 3.3 times more Phosphorus, 9.9 times more Selenium and 5.7 times more Zinc than Cooked Amaranth.
• While 100 g of Cooked Amaranth Grain contain 6.8 times more Potassium and 13 times more Water than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• 100 grams of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have 4.6 times more Energy, 19.2 times more Fat and 13.8 times more Protein than Cooked Amaranth.
• While 100 g of Cooked Amaranth Grain contain 2.3 times more Carbohydrate and 1.8 times more Fiber than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.