Comparing Nutrients in 14 ounces Roasted Almonds VS Tofu, dried-frozen (koyadofu), prepared with calcium sulfate

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	41%	53%	6%

Macro Nutrients

	Roasted Almonds	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Energy	82% 2373kcal	64.3% 1865kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	124% 120g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	54.4% 17.4g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	502% 8.03g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	353% 60g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	25.3% 33g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	NA	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	0.055% 0.04g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	114% 43.3g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	149% 83g	372% 208g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	163% 1.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	97% 1.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	29.5% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	87.3% 1.14mg	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	54.6% 218μg	91% 365μg	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% 0mg	3.1% 2.78mg	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	632% 95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Calcium	106% 1064mg	847% 8470mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	520% 4.68mg	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	185% 15mg	483% 38.6mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	171% 718mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	637% 14.6mg	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	267% 1869mg	274% 1917mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	2.33% 79.4mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	392% 216μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	177% 19.4mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Tofu, dried-frozen (koyadofu), prepared with calcium sulfate per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Almonds versus 14 oz of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• 14 ounces of Roasted Almonds have 3.8 times more Vitamin B2 and 3.1 times more Vitamin B3 than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 14 oz of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contain 6.4 times more Vitamin B1, 1.3 times more Vitamin B5, 2.1 times more Vitamin B6 and 1.7 times more Vitamin B9 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Roasted Almonds vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• 14 ounces of Roasted Almonds have 1.5 times more Magnesium and 35.7 times more Potassium than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 14 oz of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contain 8 times more Calcium, 2.6 times more Iron, 1.7 times more Manganese, 27.2 times more Selenium and 1.5 times more Zinc than Dry Roasted Almonds.
• Both Roasted Almonds and Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contain similar levels of Copper and Phosphorus per 14 ounces.
• 14 ounces of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Almonds have 1.3 times more Energy, 1.7 times more Fat, 2.5 times more Carbohydrate and 9.1 times more Fiber than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 14 oz of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contain 202.4 times more Omega 3 and 2.5 times more Protein than Dry Roasted Almonds.
• Both Roasted Almonds and Tofu, dried-frozen (koyadofu), prepared with calcium sulfate offer comparable quantities of Saturated Fat and Omega 6 per 14 ounces.
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3