Comparing Nutrients in 500 calories Tofu, extra firm, prepared with nigariVS Hard Tofu, prepared with nigari

Weight per 500 calories

Tofu, extra firm, prepared with nigari

602g

Hard Tofu, prepared with nigari

345g

Hard Tofu, prepared with nigari has 1.7 times more energy per unit of mass than Tofu, extra firm, prepared with nigari, which is average in comparison to other foods. Tofu, extra firm, prepared with nigari having average energy density.

Which food has more nutrients per 500 calories - Tofu, extra firm, prepared with nigari or Hard Tofu, prepared with nigari?

Macros Ratio

Protein Fat Carbs

Tofu, extra firm, prepared with nigari

43%

51%

Hard Tofu, prepared with nigari

32%

57%

11%

500 kcal ▼

Macro Nutrients

Tofu, extra firm, prepared with nigarivs Hard Tofu, prepared with nigari

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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32.7%31.7g

Fat

35.5%34.4g

31.7 gvs34.4 g

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

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17.3%5.54g

Saturated Fat

15.6%5g

5.54 gvs5 g

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

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98%1.57g

Omega 3

144%2.3g

1.57 gvs2.3 g

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

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84.5%14.4g

Omega 6

101%17g

14.4 gvs17 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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5.47%7.1g

Carbohydrate

11.6%15g

7.1 gvs15 g

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

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5.9%4.28g

Sugars

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

4.28 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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16%6.02g

Fiber

5.44%2.07g

6.02 gvs2.07 g

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

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107%60g

Protein

78%43.7g

60 gvs43.7 g

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

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Vitamins

Tofu, extra firm, prepared with nigarivs Hard Tofu, prepared with nigari

0%0μg

Vitamin A

RAE, retinol activity equivalents

0 μgvsNA μg

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

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24%0.29mg

Vitamin B1

12%0.14mg

Thiamine

0.29 mgvs0.14 mg

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

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22.2%0.29mg

Vitamin B2

20.4%0.27mg

Riboflavin

0.29 mgvs0.27 mg

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

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9.07%1.45mg

Vitamin B3

13.8%2.2mg

Niacin, nicotinic acid, niacinamide

1.45 mgvs2.2 mg

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

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102%5.1mg

Vitamin B5

2.55%0.13mg

Pantothenic acid

5.1 mgvs0.13 mg

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

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38.5%0.5mg

Vitamin B6

10.3%0.13mg

Pyridoxine

0.5 mgvs0.13 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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13.6%54.2μg

Vitamin B9

19%76μg

Folates and Folic Acid

54.2 μgvs76 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

1.15%1.03mg

Ascorbic acid

0 mgvs1.03 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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0.4%0.06mg

Vitamin E

Tocopherols and Tocotrienols

0.06 mgvsNA mg

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

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14%17μg

Vitamin K

Phytomenadione or phylloquinone

17 μgvsNA μg

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

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Minerals

Tofu, extra firm, prepared with nigarivs Hard Tofu, prepared with nigari

170%1699mg

Calcium

119%1190mg

1699 mgvs1190 mg

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

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134%1.2mg

Copper

126%1.13mg

1.2 mgvs1.13 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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154%12.3mg

Iron

119%9.5mg

12.3 mgvs9.5 mg

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

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50.2%211mg

Magnesium

43.5%183mg

211 mgvs183 mg

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

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174%4mg

Manganese

158%3.63mg

4 mgvs3.63 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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96%669mg

Phosphorus

114%797mg

669 mgvs797 mg

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

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23%783mg

Potassium

15%503mg

783 mgvs503 mg

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

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142%78.3μg

Selenium

105%58μg

78.3 μgvs58 μg

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

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1.6%24mg

Sodium

0.46%6.9mg

24 mgvs6.9 mg

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

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58.6%6.45mg

Zinc

52%5.72mg

6.45 mgvs5.72 mg

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

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13.4%496g

Water

6.63%245g

496 gvs245 g

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

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Lets compare vitamin content per 500 calories of Tofu, extra firm, prepared with nigari vs Hard Tofu, prepared with nigari:

Tofu, extra firm, prepared with nigari has 2 times more Vitamin B1, 39.9 times more Vitamin B5 and 3.7 times more Vitamin B6 than Hard Tofu, prepared with nigari.
While Hard Tofu, prepared with nigari contains 1.5 times more Vitamin B3 and 1.4 times more Vitamin B9 than Tofu, extra firm, prepared with nigari.
Both Tofu, extra firm, prepared with nigari and Hard Tofu, prepared with nigari have similar amounts of Vitamin B2 per 500 kcal.
Both Tofu, extra firm, prepared with nigari as well as Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tofu, extra firm, prepared with nigari vs Hard Tofu, prepared with nigari:

Tofu, extra firm, prepared with nigari has 1.4 times more Calcium, 1.3 times more Iron, 1.6 times more Potassium, 1.4 times more Selenium and 2 times more Water than Hard Tofu, prepared with nigari.
Both Tofu, extra firm, prepared with nigari and Hard Tofu, prepared with nigari have similar amounts of Copper, Magnesium, Manganese, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Tofu, extra firm, prepared with nigari has 2.9 times more Fiber and 1.4 times more Protein than Hard Tofu, prepared with nigari.
While Hard Tofu, prepared with nigari contains 1.5 times more Omega 3 and 2.1 times more Carbohydrate than Tofu, extra firm, prepared with nigari.
Both Tofu, extra firm, prepared with nigari and Hard Tofu, prepared with nigari have similar amounts of Energy, Fat, Saturated Fat and Omega 6 per 500 kcal.
Both Tofu, extra firm, prepared with nigari as well as Hard Tofu, prepared with nigari have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Tofu, extra firm, prepared with nigariVS Mori-nu soft silken tofuHard Tofu, prepared with nigariVS Mori-nu soft silken tofu

Compare Foods

Comparing Nutrients in 500 calories Tofu, extra firm, prepared with nigariVS Hard Tofu, prepared with nigari

Weight per 500 calories

Which food has more nutrients per 500 calories - Tofu, extra firm, prepared with nigari or Hard Tofu, prepared with nigari?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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