Comparing Nutrients in 14 ounces Raw Regular Tofu Prepared with Calcium Sulfate VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Raw Regular Tofu Prepared with Calcium Sulfate	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10.4% 302kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	19.6% 19g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	8.57% 2.74g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	79% 1.27g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	55.6% 9.45g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.7% 7.42g	54% 70g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	25% 18g	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% 0g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	3.13% 1.2g	110% 41.7g	38g per day for Men 19-50 years
Protein	57.3% 32g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Raw Regular Tofu Prepared with Calcium Sulfate	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.84% 0.77mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	36% 0.47mg	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	15% 59.5μg	26.8% 107μg	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	0.44% 0.4mg	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	0.26% 0.04mg	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Regular Tofu Prepared with Calcium Sulfate	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	139% 1389mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	85% 0.77mg	421% 3.8mg	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	266% 21.3mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	425% 9.76mg	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	55% 385mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	14% 480mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	64.2% 35.3μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	111% 12mg	11mg per day for Men 19-50 years
Water	9.07% 336g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Regular Tofu Prepared with Calcium Sulfate VS Oil Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Raw Regular Tofu Prepared with Calcium Sulfate versus 14 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Raw Regular Tofu Prepared with Calcium Sulfate vs Oil Roasted Almonds:

• 14 ounces of Raw Regular Tofu Prepared with Calcium Sulfate have more Vitamin K than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 15 times more Vitamin B2, 18.8 times more Vitamin B3, 3.4 times more Vitamin B5, 2.5 times more Vitamin B6, 1.8 times more Vitamin B9 and 2597 times more Vitamin E than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate and Oil Roasted Almonds provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin E
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Raw Regular Tofu Prepared with Calcium Sulfate as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Raw Regular Tofu Prepared with Calcium Sulfate vs Oil Roasted Almonds:

• 14 ounces of Raw Regular Tofu Prepared with Calcium Sulfate have 1.2 times more Calcium, 1.5 times more Iron, 2.2 times more Selenium and 30.2 times more Water than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 4.9 times more Copper, 9.1 times more Magnesium, 4.1 times more Manganese, 4.8 times more Phosphorus, 5.8 times more Potassium and 3.8 times more Zinc than Raw Regular Tofu Prepared with Calcium Sulfate.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Raw Regular Tofu Prepared with Calcium Sulfate have more Omega 3 than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 8 times more Energy, 11.5 times more Fat, 6.1 times more Saturated Fat, 5.7 times more Omega 6, 9.5 times more Carbohydrate, 7.3 times more Sugars, 35 times more Fiber and 2.6 times more Protein than Raw Regular Tofu Prepared with Calcium Sulfate.
• 14 ounces of Raw Regular Tofu Prepared with Calcium Sulfate provide inadequate amounts of Carbohydrate and Fiber
• 14 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3