Comparing Nutrients in 100 grams Hard Tofu, prepared with nigari VS Chickpea flour

Macros Ratio

	Protein	Fat	Carbs
Hard Tofu, prepared with nigari	32%	57%	11%
Chickpea flour	24%	16%	60%

Macro Nutrients

	Hard Tofu, prepared with nigari	Chickpea flour	Recommended Dietary Allowance
Energy	5% 145kcal	13.3% 387kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 10g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	4.5% 1.45g	2.17% 0.69g	32g per day for Men 19-50 years
Omega 3	41.7% 0.67g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	29.2% 4.97g	17% 2.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.38% 4.4g	44.5% 58g	130g per day for Men 19-50 years
Sugars	NA	15% 11g	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	1.58% 0.6g	28.4% 11g	38g per day for Men 19-50 years
Protein	22.6% 12.7g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Hard Tofu, prepared with nigari	Chickpea flour	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.5% 0.042mg	40.5% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.92% 0.077mg	8.15% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	11% 1.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.74% 0.037mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3% 0.039mg	38% 0.49mg	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	5.5% 22μg	109% 437μg	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	0.33% 0.3mg	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	5.53% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.6% 9.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard Tofu, prepared with nigari	Chickpea flour	Recommended Dietary Allowance
Calcium	34.5% 345mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	101% 0.91mg	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	34.4% 2.75mg	60.8% 4.86mg	8mg per day for Men 19-50 years
Magnesium	12.6% 53mg	39.5% 166mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	69.6% 1.6mg	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	33% 231mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	30.5% 17μg	15% 8.3μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	4.27% 64mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	1.92% 71g	0.28% 10.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Hard Tofu, prepared with nigari VS Chickpea flour per 100 g

Compare the macro and micronutrient content in 100 g of Hard Tofu, prepared with nigari versus 100 g of Chickpea flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Hard Tofu, prepared with nigari vs Chickpea flour:

• 100 g of Chickpea flour contain 11.6 times more Vitamin B1, 1.4 times more Vitamin B2, 2.8 times more Vitamin B3, 16.4 times more Vitamin B5, 12.6 times more Vitamin B6 and 19.9 times more Vitamin B9 than Hard Tofu, prepared with nigari.
• 100 grams of Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B5
• Both Hard Tofu, prepared with nigari as well as Chickpea flour have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Hard Tofu, prepared with nigari vs Chickpea flour:

• 100 grams of Hard Tofu, prepared with nigari have 7.7 times more Calcium and 2 times more Selenium than Chickpea flour.
• While 100 g of Chickpea flour contain 2.8 times more Copper, 1.8 times more Iron, 3.1 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus, 5.8 times more Potassium, 32 times more Sodium and 1.7 times more Zinc than Hard Tofu, prepared with nigari.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Hard Tofu, prepared with nigari have 1.5 times more Fat, 2.1 times more Saturated Fat, 6 times more Omega 3 and 1.7 times more Omega 6 than Chickpea flour.
• While 100 g of Chickpea flour contain 2.7 times more Energy, 13.2 times more Carbohydrate, 18 times more Fiber and 1.8 times more Protein than Hard Tofu, prepared with nigari.
• 100 grams of Hard Tofu, prepared with nigari provide inadequate amounts of Fiber