Comparing Nutrients in 14 ounces Low Fat Peanut Butter VS Tofu, extra firm, prepared with nigari

Macros Ratio

	Protein	Fat	Carbs
Low Fat Peanut Butter	19%	55%	26%
Tofu, extra firm, prepared with nigari	43%	51%	6%

Macro Nutrients

	Low Fat Peanut Butter	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Energy	71% 2064kcal	11.4% 329kcal	2900kcal per day for Men 19-50 years
Fat	139% 135g	21.5% 21g	97g per day for Men 19-50 years
Saturated Fat	71.4% 23g	11.4% 3.65g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	64.7% 1.04g	1.6g per day for Men 19-50 years
Omega 6	213% 36.2g	55.7% 9.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 141g	3.6% 4.7g	130g per day for Men 19-50 years
Sugars	51% 37g	3.9% 2.8g	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	54.3% 20.6g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	184% 103g	70.7% 39.6g	56g per day for Men 19-50 years

Vitamins

	Low Fat Peanut Butter	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.3% 1.07mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	362% 58mg	5.98% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.25mg	67% 3.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	25.3% 0.33mg	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	59.5% 238μg	8.93% 35.7μg	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	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	239% 36mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Fat Peanut Butter	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Calcium	14% 139mg	112% 1119mg	1000mg per day for Men 19-50 years
Copper	256% 2.3mg	88% 0.79mg	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	94% 7.54mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	161% 675mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	255% 5.85mg	115% 2.64mg	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	209% 1465mg	63% 441mg	700mg per day for Men 19-50 years
Potassium	78% 2655mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	54% 29.8μg	94% 51.6μg	55μg per day for Men 19-50 years
Sodium	143% 2143mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	38.6% 4.25mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	8.83% 327g	3700g per day for Men 19-50 years

Nutrient Comparison: Low Fat Peanut Butter VS Tofu, extra firm, prepared with nigari per 14 oz

Compare the macro and micronutrient content in 14 oz of Low Fat Peanut Butter versus 14 oz of Tofu, extra firm, prepared with nigari to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Low Fat Peanut Butter vs Tofu, extra firm, prepared with nigari:

• 14 ounces of Low Fat Peanut Butter have 5.6 times more Vitamin B1, 1.3 times more Vitamin B2, 60.6 times more Vitamin B3, 1.3 times more Vitamin B5, 3.7 times more Vitamin B6, 6.7 times more Vitamin B9 and 904 times more Vitamin E than Tofu, extra firm, prepared with nigari.
• While 14 oz of Tofu, extra firm, prepared with nigari contain 4.7 times more Vitamin K than Reduced Fat Peanut Butter.
• 14 ounces of Low Fat Peanut Butter have insufficient amounts of Vitamin K
• 14 ounces of Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin B3 and Vitamin E
• Both Reduced Fat Peanut Butter as well as Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Low Fat Peanut Butter vs Tofu, extra firm, prepared with nigari:

• 14 ounces of Low Fat Peanut Butter have 2.9 times more Copper, 4.9 times more Magnesium, 2.2 times more Manganese, 3.3 times more Phosphorus, 5.1 times more Potassium, 135 times more Sodium and 2.6 times more Zinc than Tofu, extra firm, prepared with nigari.
• While 14 oz of Tofu, extra firm, prepared with nigari contain 8.1 times more Calcium, 1.7 times more Selenium and 68.6 times more Water than Reduced Fat Peanut Butter.
• Both Low Fat Peanut Butter and Tofu, extra firm, prepared with nigari contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Low Fat Peanut Butter have 6.3 times more Energy, 6.5 times more Fat, 6.3 times more Saturated Fat, 3.8 times more Omega 6, 30.2 times more Carbohydrate, 13.1 times more Sugars, 5.2 times more Fiber and 2.6 times more Protein than Tofu, extra firm, prepared with nigari.
• While 14 oz of Tofu, extra firm, prepared with nigari contain 5 times more Omega 3 than Reduced Fat Peanut Butter.
• 14 ounces of Tofu, extra firm, prepared with nigari provide inadequate amounts of Carbohydrate