Comparing Nutrients in 300 calories Chickpea flourVS Hard Tofu, prepared with nigari

Weight per 300 calories

Chickpea flour

77.5g

Hard Tofu, prepared with nigari

207g

Chickpea flour has 2.7 times more energy per 100g than Hard Tofu, prepared with nigari. It has high energy density when compared to other foods. Hard Tofu, prepared with nigari having average energy density.

Which food has more nutrients per 300 calories - Chickpea flour or Hard Tofu, prepared with nigari?

Macros Ratio

Protein Fat Carbs

Chickpea flour

24%

16%

60%

Hard Tofu, prepared with nigari

32%

57%

11%

300 kcal ▼

Macro Nutrients

Chickpea flourvs Hard Tofu, prepared with nigari

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.35%5.2g

Fat

21.3%20.7g

5.2 gvs20.7 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.68%0.54g

Saturated Fat

9.34%3g

0.54 gvs3 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.43%0.087g

Omega 3

86.3%1.4g

0.087 gvs1.4 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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13%2.23g

Omega 6

60.5%10.3g

2.23 gvs10.3 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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34.5%45g

Carbohydrate

7%9.1g

45 gvs9.1 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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11.6%8.4g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

8.4 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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22%8.37g

Fiber

3.27%1.24g

8.37 gvs1.24 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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31%17.4g

Protein

47%26.2g

17.4 gvs26.2 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Chickpea flourvs Hard Tofu, prepared with nigari

0.17%1.55μg

Vitamin A

RAE, retinol activity equivalents

1.55 μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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31.4%0.38mg

Vitamin B1

7.24%0.087mg

Thiamine

0.38 mgvs0.087 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.32%0.082mg

Vitamin B2

12.3%0.16mg

Riboflavin

0.082 mgvs0.16 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.54%1.37mg

Vitamin B3

8.26%1.32mg

Niacin, nicotinic acid, niacinamide

1.37 mgvs1.32 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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9.4%0.47mg

Vitamin B5

1.53%0.077mg

Pantothenic acid

0.47 mgvs0.077 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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29.3%0.38mg

Vitamin B6

6.2%0.081mg

Pyridoxine

0.38 mgvs0.081 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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84.7%339μg

Vitamin B9

11.4%45.5μg

Folates and Folic Acid

339 μgvs45.5 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0.69%0.62mg

Ascorbic acid

0 mgvs0.62 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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4.3%0.64mg

Vitamin E

Tocopherols and Tocotrienols

0.64 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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5.88%7.05μg

Vitamin K

Phytomenadione or phylloquinone

7.05 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Chickpea flourvs Hard Tofu, prepared with nigari

3.5%35mg

Calcium

71.4%714mg

35 mgvs714 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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78.6%0.71mg

Copper

75.4%0.68mg

0.71 mgvs0.68 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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47%3.77mg

Iron

71%5.7mg

3.77 mgvs5.7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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30.6%129mg

Magnesium

26%110mg

129 mgvs110 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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54%1.24mg

Manganese

95%2.18mg

1.24 mgvs2.18 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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35.2%247mg

Phosphorus

68.3%478mg

247 mgvs478 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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19.3%656mg

Potassium

8.9%302mg

656 mgvs302 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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11.7%6.43μg

Selenium

63%34.8μg

6.43 μgvs34.8 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.3%49.6mg

Sodium

0.28%4.14mg

49.6 mgvs4.14 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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20%2.18mg

Zinc

31.2%3.43mg

2.18 mgvs3.43 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.22%7.97g

Water

3.98%147g

7.97 gvs147 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Chickpea flour vs Hard Tofu, prepared with nigari:

Chickpea flour has 4.3 times more Vitamin B1, 6.1 times more Vitamin B5, 4.7 times more Vitamin B6 and 7.4 times more Vitamin B9 than Hard Tofu, prepared with nigari.
While Hard Tofu, prepared with nigari contains 1.9 times more Vitamin B2 than Chickpea flour.
Both Chickpea flour and Hard Tofu, prepared with nigari have similar amounts of Vitamin B3 per 300 kcal.
Both Chickpea flour as well as Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Chickpea flour vs Hard Tofu, prepared with nigari:

Chickpea flour has 2.2 times more Potassium and 12 times more Sodium than Hard Tofu, prepared with nigari.
While Hard Tofu, prepared with nigari contains 20.5 times more Calcium, 1.5 times more Iron, 1.8 times more Manganese, 1.9 times more Phosphorus, 5.4 times more Selenium, 1.6 times more Zinc and 18.5 times more Water than Chickpea flour.
Both Chickpea flour and Hard Tofu, prepared with nigari have similar amounts of Copper and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Chickpea flour has 4.9 times more Carbohydrate and 6.7 times more Fiber than Hard Tofu, prepared with nigari.
While Hard Tofu, prepared with nigari contains 4 times more Fat, 5.6 times more Saturated Fat, 15.9 times more Omega 3, 4.6 times more Omega 6 and 1.5 times more Protein than Chickpea flour.
Both Chickpea flour and Hard Tofu, prepared with nigari have similar amounts of Energy per 300 kcal.
Both Chickpea flour as well as Hard Tofu, prepared with nigari have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Chickpea flourVS Commercial HummusHard Tofu, prepared with nigariVS Commercial HummusChickpea flourVS Mori-nu soft silken tofuHard Tofu, prepared with nigariVS Mori-nu soft silken tofu

Compare Foods

Comparing Nutrients in 300 calories Chickpea flourVS Hard Tofu, prepared with nigari

Weight per 300 calories

Which food has more nutrients per 300 calories - Chickpea flour or Hard Tofu, prepared with nigari?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: