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

Macros Ratio

	Protein	Fat	Carbs
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	41%	53%	6%
Almond paste	8%	52%	40%

Macro Nutrients

	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Almond paste	Recommended Dietary Allowance
Energy	64.3% 1865kcal	62.7% 1818kcal	2900kcal per day for Men 19-50 years
Fat	124% 120g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	54.4% 17.4g	32.6% 10.4g	32g per day for Men 19-50 years
Omega 3	502% 8.03g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	353% 60g	130% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.3% 33g	146% 190g	130g per day for Men 19-50 years
Sugars	NA	198% 144g	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	12.5% 4.76g	50% 19g	38g per day for Men 19-50 years
Protein	372% 208g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	163% 1.96mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	97% 1.26mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.5% 4.7mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	11% 0.14mg	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	91% 365μg	72.4% 290μg	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	3.1% 2.78mg	0.44% 0.4mg	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	NA	358% 53.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Almond paste	Recommended Dietary Allowance
Calcium	847% 8470mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	200% 1.8mg	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	483% 38.6mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	171% 718mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	637% 14.6mg	148% 3.4mg	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	274% 1917mg	146% 1024mg	700mg per day for Men 19-50 years
Potassium	2.33% 79.4mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	392% 216μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	177% 19.4mg	53.4% 5.87mg	11mg per day for Men 19-50 years
Water	0.62% 23g	1.5% 56g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have 6 times more Vitamin B1, 3.7 times more Vitamin B5, 7.9 times more Vitamin B6 and 1.3 times more Vitamin B9 than Almond paste.
• While 14 oz of Almond paste contain 1.3 times more Vitamin B2 than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• Both Tofu, dried-frozen (koyadofu), prepared with calcium sulfate and Almond paste provide similar amounts of Vitamin B3 per 14 ounces.
• Both Tofu, dried-frozen (koyadofu), prepared with calcium sulfate as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have 12.4 times more Calcium, 2.6 times more Copper, 6.1 times more Iron, 1.4 times more Magnesium, 4.3 times more Manganese, 1.9 times more Phosphorus, 12.9 times more Selenium and 3.3 times more Zinc than Almond paste.
• While 14 oz of Almond paste contain 15.7 times more Potassium than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• 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 Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have 1.7 times more Saturated Fat, 10.2 times more Omega 3, 2.7 times more Omega 6 and 5.8 times more Protein than Almond paste.
• While 14 oz of Almond paste contain 5.8 times more Carbohydrate and 4 times more Fiber than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• Both Tofu, dried-frozen (koyadofu), prepared with calcium sulfate and Almond paste offer comparable quantities of Energy and Fat per 14 ounces.