Comparing Nutrients in 14 ounces Hard Tofu, prepared with nigari VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Hard Tofu, prepared with nigari	32%	57%	11%
Almonds	14%	72%	14%

Macro Nutrients

	Hard Tofu, prepared with nigari	Almonds	Recommended Dietary Allowance
Energy	20% 575kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	41% 39.6g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	18% 5.74g	47% 15g	32g per day for Men 19-50 years
Omega 3	165% 2.65g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.4% 17.4g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	NA	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	131% 49.6g	38g per day for Men 19-50 years
Protein	90% 50.3g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Hard Tofu, prepared with nigari	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.5% 0.31mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.94% 0.15mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	43.7% 175μg	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	1.32% 1.2mg	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	NA	678% 102mg	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

	Hard Tofu, prepared with nigari	Almonds	Recommended Dietary Allowance
Calcium	137% 1369mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	455% 4.1mg	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	136% 11mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	182% 4.18mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	131% 917mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	17% 579mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	121% 66.7μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	60% 6.6mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	7.63% 282g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Hard Tofu, prepared with nigari vs Almonds:

• Almonds contain 4.9 times more Vitamin B1, 14.8 times more Vitamin B2, 5.7 times more Vitamin B3, 12.7 times more Vitamin B5, 3.5 times more Vitamin B6 and 2 times more Vitamin B9 than Hard Tofu, prepared with nigari.
• Both Hard Tofu, prepared with nigari as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Hard Tofu, prepared with nigari vs Almonds:

• Hard Tofu, prepared with nigari has 1.3 times more Calcium, 4.1 times more Selenium and 16.1 times more Water than Almonds.
• While Almonds contain 3.1 times more Copper, 1.3 times more Iron, 5.1 times more Magnesium, 2.1 times more Manganese, 2.1 times more Phosphorus, 5 times more Potassium and 1.9 times more Zinc than Hard Tofu, prepared with nigari.

Comparison of macro-nutrients per 14 ounces:

• Hard Tofu, prepared with nigari has 222.3 times more Omega 3 than Almonds.
• While Almonds contain 4 times more Energy, 5 times more Fat, 2.6 times more Saturated Fat, 2.5 times more Omega 6, 4.9 times more Carbohydrate, 20.8 times more Fiber and 1.7 times more Protein than Hard Tofu, prepared with nigari.
• Both Hard Tofu, prepared with nigari as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.