Comparing Nutrients in 100 grams Fried Tofu VS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

	Protein	Fat	Carbs
Fried Tofu	26%	62%	12%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%

Macro Nutrients

	Fried Tofu	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	9.3% 270kcal	2.7% 78kcal	2900kcal per day for Men 19-50 years
Fat	21% 20g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	9.1% 2.9g	2.48% 0.79g	32g per day for Men 19-50 years
Omega 3	84% 1.35g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	59% 10g	8.64% 1.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.8% 8.86g	2.2% 2.85g	130g per day for Men 19-50 years
Sugars	3.75% 2.72g	0.83% 0.6g	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	10.3% 3.9g	2.37% 0.9g	38g per day for Men 19-50 years
Protein	33.6% 19g	16% 9.04g	56g per day for Men 19-50 years

Vitamins

	Fried Tofu	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	4.85% 0.063mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.63% 0.1mg	0.63% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.6% 0.099mg	5.46% 0.071mg	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	6.75% 27μg	4.75% 19μg	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	0.27% 0.04mg	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.5% 7.8μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Tofu	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	37.2% 372mg	20% 201mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	23.7% 0.21mg	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	61% 4.87mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	8.8% 37mg	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	27% 0.63mg	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	41% 287mg	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	4.35% 148mg	3400mg per day for Men 19-50 years
Selenium	52% 28.5μg	18% 9.9μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	7.55% 0.83mg	11mg per day for Men 19-50 years
Water	1.37% 50.5g	2.24% 83g	3700g per day for Men 19-50 years

Nutrient Comparison: Fried Tofu VS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) per 100 g

Compare the macro and micronutrient content in 100 g of Fried Tofu versus 100 g of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Fried Tofu vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• 100 grams of Fried Tofu have 2.8 times more Vitamin B1, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6, 1.4 times more Vitamin B9 and 3.3 times more Vitamin K than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 100 g of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain 1.3 times more Vitamin B2 than Fried Tofu.
• Both Fried Tofu as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Fried Tofu vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• 100 grams of Fried Tofu have 1.9 times more Calcium, 1.9 times more Copper, 3 times more Iron, 1.6 times more Magnesium, 2.4 times more Manganese, 2.4 times more Phosphorus, 2.9 times more Selenium and 2.4 times more Zinc than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 100 g of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain 1.6 times more Water than Fried Tofu.
• Both Fried Tofu and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain similar levels of Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Fried Tofu have 3.5 times more Energy, 4.8 times more Fat, 3.7 times more Saturated Fat, 8.1 times more Omega 3, 6.8 times more Omega 6, 3.1 times more Carbohydrate, 4.5 times more Sugars, 4.3 times more Fiber and 2.1 times more Protein than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).