Comparing Nutrients in 1 kilogram Almonds VS Mori-nu soft silken tofu

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Mori-nu soft silken tofu	35%	44%	21%

Macro Nutrients

	Almonds	Mori-nu soft silken tofu	Recommended Dietary Allowance
Energy	200% 5790kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	28% 27g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	11% 3.57g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	NA	1.6g per day for Men 19-50 years
Omega 6	725% 123g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	22.3% 29g	130g per day for Men 19-50 years
Sugars	60% 43.5g	18% 13g	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	1.5% 1.1g	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	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 39.5g	NA	g per day for Men 19-50 years
Fiber	329% 125g	2.63% 1g	38g per day for Men 19-50 years
Protein	378% 212g	85.7% 48g	56g per day for Men 19-50 years

Vitamins

	Almonds	Mori-nu soft silken tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	8.46% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1709% 256mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Mori-nu soft silken tofu	Recommended Dietary Allowance
Calcium	269% 2690mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	230% 2.07mg	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	464% 37mg	103% 8.2mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	88.6% 620mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	1.2% 44g	24% 890g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Mori-nu soft silken tofu:

• Almonds have 2.1 times more Vitamin B1, 28.5 times more Vitamin B2, 12.1 times more Vitamin B3 and 12.5 times more Vitamin B6 than Mori-nu silken tofu, soft.
• Both Almonds as well as Mori-nu silken tofu, soft have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Mori-nu soft silken tofu:

• Almonds have 8.7 times more Calcium, 5 times more Copper, 4.5 times more Iron, 9.3 times more Magnesium, 7.8 times more Phosphorus, 4.1 times more Potassium and 6 times more Zinc than Mori-nu silken tofu, soft.
• While Mori-nu silken tofu, soft contains 20.2 times more Water than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 10.5 times more Energy, 18.5 times more Fat, 10.6 times more Saturated Fat, 7.4 times more Carbohydrate, 3.3 times more Sugars, 125 times more Fiber and 4.4 times more Protein than Mori-nu silken tofu, soft.
• Both Almonds as well as Mori-nu silken tofu, soft have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.