Comparing Nutrients in 1 kilogram Acorns VS Hard Tofu, prepared with nigari

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Hard Tofu, prepared with nigari	32%	57%	11%

Macro Nutrients

	Acorns	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Energy	133% 3870kcal	50% 1450kcal	2900kcal per day for Men 19-50 years
Fat	246% 239g	103% 100g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	45% 14.5g	32g per day for Men 19-50 years
Omega 3	NA	417% 6.67g	1.6g per day for Men 19-50 years
Omega 6	270% 46g	292% 49.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	313% 408g	33.8% 44g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	15.8% 6g	38g per day for Men 19-50 years
Protein	110% 61.5g	226% 127g	56g per day for Men 19-50 years

Vitamins

	Acorns	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	59.2% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.3mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	143% 7.15mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	406% 5.3mg	30% 0.39mg	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	218% 870μg	55% 220μg	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	3.33% 3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Calcium	41% 410mg	345% 3450mg	1000mg per day for Men 19-50 years
Copper	690% 6.2mg	364% 3.28mg	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	99% 7.9mg	344% 27.5mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	581% 13.4mg	457% 10.5mg	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	113% 790mg	330% 2310mg	700mg per day for Men 19-50 years
Potassium	159% 5390mg	43% 1460mg	3400mg per day for Men 19-50 years
Selenium	NA	305% 168μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	151% 16.6mg	11mg per day for Men 19-50 years
Water	7.54% 279g	19.2% 711g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Hard Tofu, prepared with nigari per 1 kg

Compare the macro and micronutrient content in 1 kg of Acorns versus 1 kg of Hard Tofu, prepared with nigari to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Acorns vs Hard Tofu, prepared with nigari:

• 1 kilogram of Acorns has 2.7 times more Vitamin B1, 1.5 times more Vitamin B2, 2.9 times more Vitamin B3, 19.3 times more Vitamin B5, 13.5 times more Vitamin B6 and 4 times more Vitamin B9 than Hard Tofu, prepared with nigari.
• 1 kilogram of Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B5
• Both Raw Acorns as well as Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Acorns vs Hard Tofu, prepared with nigari:

• 1 kilogram of Acorns has 1.9 times more Copper, 1.3 times more Manganese and 3.7 times more Potassium than Hard Tofu, prepared with nigari.
• While 1 kg of Hard Tofu, prepared with nigari contains 8.4 times more Calcium, 3.5 times more Iron, 2.9 times more Phosphorus and 3.3 times more Zinc than Raw Acorns.
• Both Acorns and Hard Tofu, prepared with nigari contain similar levels of Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Acorns has 2.7 times more Energy, 2.4 times more Fat, 2.1 times more Saturated Fat and 9.3 times more Carbohydrate than Hard Tofu, prepared with nigari.
• While 1 kg of Hard Tofu, prepared with nigari contains 2.1 times more Protein than Raw Acorns.
• Both Acorns and Hard Tofu, prepared with nigari offer comparable quantities of Omega 6 per one kilogram.