Comparing Nutrients in 100 grams Fuyu VS Fried Tofu

Macros Ratio

	Protein	Fat	Carbs
Fuyu	28%	58%	14%
Fried Tofu	26%	62%	12%

Macro Nutrients

	Fuyu	Fried Tofu	Recommended Dietary Allowance
Energy	4% 116kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	8.25% 8g	21% 20g	97g per day for Men 19-50 years
Saturated Fat	3.6% 1.16g	9.1% 2.9g	32g per day for Men 19-50 years
Omega 3	33.4% 0.53g	84% 1.35g	1.6g per day for Men 19-50 years
Omega 6	23.4% 4g	59% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.37% 4.38g	6.8% 8.86g	130g per day for Men 19-50 years
Sugars	NA	3.75% 2.72g	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	10.3% 3.9g	38g per day for Men 19-50 years
Protein	16% 8.9g	33.6% 19g	56g per day for Men 19-50 years

Vitamins

	Fuyu	Fried Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.77% 0.1mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.37% 0.38mg	0.63% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.64% 0.13mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7% 0.091mg	7.6% 0.099mg	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	7.25% 29μg	6.75% 27μg	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	0.22% 0.2mg	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	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.5% 7.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fuyu	Fried Tofu	Recommended Dietary Allowance
Calcium	4.6% 46mg	37.2% 372mg	1000mg per day for Men 19-50 years
Copper	41.8% 0.38mg	44.2% 0.4mg	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	24.8% 1.98mg	61% 4.87mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	51% 1.17mg	65% 1.5mg	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	10.4% 73mg	41% 287mg	700mg per day for Men 19-50 years
Potassium	2.2% 75mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	31.5% 17.3μg	52% 28.5μg	55μg per day for Men 19-50 years
Sodium	192% 2873mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	18% 2mg	11mg per day for Men 19-50 years
Water	1.9% 70g	1.37% 50.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Fuyu VS Fried Tofu per 100 g

Compare the macro and micronutrient content in 100 g of Fuyu versus 100 g of Fried Tofu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Fuyu vs Fried Tofu:

• 100 grams of Fuyu have 2 times more Vitamin B2 and 3.8 times more Vitamin B3 than Fried Tofu.
• Both Fuyu and Fried Tofu provide similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9 per 100 grams.
• 100 grams of Fried Tofu have insufficient amounts of Vitamin B3
• Both Salted and Fermented Tofu as well as Fried Tofu have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Fuyu vs Fried Tofu:

• 100 grams of Fuyu have 179.6 times more Sodium than Fried Tofu.
• While 100 g of Fried Tofu contain 8.1 times more Calcium, 2.5 times more Iron, 1.3 times more Manganese, 3.9 times more Phosphorus, 1.9 times more Potassium, 1.6 times more Selenium and 1.3 times more Zinc than Salted and Fermented Tofu.
• Both Fuyu and Fried Tofu contain similar levels of Copper and Magnesium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Fried Tofu contain 2.3 times more Energy, 2.5 times more Fat, 2.5 times more Saturated Fat, 2.5 times more Omega 3, 2.5 times more Omega 6, 2 times more Carbohydrate and 2.1 times more Protein than Salted and Fermented Tofu.