Comparing Nutrients in 500 calories Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)VS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

Weight per 500 calories

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

641g

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

820g

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 1.3 times more energy per 100g than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari). It has average energy density when compared to other foods. Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) having low energy density.

Which food has more nutrients per 500 calories - Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) or Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)?

Macros Ratio

Protein Fat Carbs

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

42%

44%

14%

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

43%

50%

500 kcal ▼

Macro Nutrients

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (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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27.6%26.7g

Fat

31%30.2g

26.7 gvs30.2 g

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

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16%5.1g

Saturated Fat

13.7%4.37g

5.1 gvs4.37 g

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

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67%1.07g

Omega 3

126%2g

1.07 gvs2 g

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

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55.4%9.4g

Omega 6

88.5%15g

9.4 gvs15 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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14%18.3g

Carbohydrate

7.44%9.67g

18.3 gvs9.67 g

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

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5.3%3.85g

Sugars

7.9%5.74g

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

3.85 gvs5.74 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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15%5.77g

Fiber

4.3%1.64g

5.77 gvs1.64 g

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

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103%58g

Protein

105%58.8g

58 gvs58.8 g

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

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Vitamins

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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32%0.38mg

Vitamin B1

32%0.39mg

Thiamine

0.38 mgvs0.39 mg

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

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31%0.4mg

Vitamin B2

23.3%0.3mg

Riboflavin

0.4 mgvs0.3 mg

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

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4.05%0.65mg

Vitamin B3

27.4%4.4mg

Niacin, nicotinic acid, niacinamide

0.65 mgvs4.4 mg

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

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14%0.71mg

Vitamin B5

8.36%0.42mg

Pantothenic acid

0.71 mgvs0.42 mg

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

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35%0.46mg

Vitamin B6

32.8%0.43mg

Pyridoxine

0.46 mgvs0.43 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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30.4%122μg

Vitamin B9

90%361μg

Folates and Folic Acid

122 μgvs361 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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1.42%1.3mg

Vitamin C

1.82%1.64mg

Ascorbic acid

1.3 mgvs1.64 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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0.43%0.064mg

Vitamin E

0.55%0.082mg

Tocopherols and Tocotrienols

0.064 mgvs0.082 mg

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

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13%15.4μg

Vitamin K

13.7%16.4μg

Phytomenadione or phylloquinone

15.4 μgvs16.4 μg

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

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Minerals

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

129%1288mg

Calcium

91%910mg

1288 mgvs910 mg

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

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152%1.37mg

Copper

143%1.3mg

1.37 mgvs1.3 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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129%10.3mg

Iron

114%9.1mg

10.3 mgvs9.1 mg

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

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56.5%237mg

Magnesium

52.7%221mg

237 mgvs221 mg

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

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174%4mg

Manganese

139%3.2mg

4 mgvs3.2 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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111%776mg

Phosphorus

108%754mg

776 mgvs754 mg

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

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28%949mg

Potassium

29%984mg

949 mgvs984 mg

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

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115%63.5μg

Selenium

133%73μg

63.5 μgvs73 μg

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

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5.13%77mg

Sodium

4.37%65.6mg

77 mgvs65.6 mg

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

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48.4%5.32mg

Zinc

47.7%5.25mg

5.32 mgvs5.25 mg

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

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14.4%532g

Water

19.3%715g

532 gvs715 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, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 1.3 times more Vitamin B2 and 1.7 times more Vitamin B5 than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
While Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 6.8 times more Vitamin B3 and 3 times more Vitamin B9 than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Vitamin B1, Vitamin B6 and Vitamin K per 500 kcal.
Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) as well as Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 1.4 times more Calcium and 1.3 times more Manganese than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
While Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 1.3 times more Water than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium, Sodium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 1.9 times more Carbohydrate and 3.5 times more Fiber than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
While Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 1.9 times more Omega 3, 1.6 times more Omega 6 and 1.5 times more Sugars than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Energy, Fat, Saturated Fat and Protein per 500 kcal.
Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) as well as Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)VS KoyadofuTofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS Koyadofu

Compare Foods

Comparing Nutrients in 500 calories Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)VS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

Weight per 500 calories

Which food has more nutrients per 500 calories - Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) or Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: