Comparing Nutrients in 1 kilogram Blanched Almonds VS Mori-nu extra firm silken tofu

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Mori-nu extra firm silken tofu	54%	31%	15%

Macro Nutrients

	Blanched Almonds	Mori-nu extra firm silken tofu	Recommended Dietary Allowance
Energy	203% 5900kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	19.6% 19g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	9.38% 3g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	NA	1.6g per day for Men 19-50 years
Omega 6	727% 124g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	15.4% 20g	130g per day for Men 19-50 years
Sugars	64% 46.3g	13.7% 9.9g	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	0% 0g	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 44.6g	NA	g per day for Men 19-50 years
Fiber	261% 99g	2.63% 1g	38g per day for Men 19-50 years
Protein	382% 214g	132% 74g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Mori-nu extra firm 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	159% 1.9mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	14.7% 2.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	8.46% 0.11mg	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	123% 490μg	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	1583% 238mg	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

	Blanched Almonds	Mori-nu extra firm silken tofu	Recommended Dietary Allowance
Calcium	236% 2360mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	222% 2mg	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	410% 32.8mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	NA	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	687% 4810mg	143% 1000mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	45.3% 1540mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	NA	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	42% 630mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	54.5% 6mg	11mg per day for Men 19-50 years
Water	1.2% 45g	24% 881g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Mori-nu extra firm silken tofu per 1 kg

Compare the macro and micronutrient content in 1 kg of Blanched Almonds versus 1 kg of Mori-nu extra firm silken tofu to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Blanched Almonds has 2.4 times more Vitamin B1, 20.9 times more Vitamin B2, 14.9 times more Vitamin B3 and 10.5 times more Vitamin B6 than Mori-nu extra firm silken tofu.
• 1 kilogram of Mori-nu extra firm silken tofu have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Blanched Almonds as well as Mori-nu silken tofu, extra firm have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Blanched Almonds vs Mori-nu extra firm silken tofu:

• 1 kilogram of Blanched Almonds has 7.6 times more Calcium, 5.1 times more Copper, 2.8 times more Iron, 9.9 times more Magnesium, 4.8 times more Phosphorus, 4.3 times more Potassium and 5 times more Zinc than Mori-nu extra firm silken tofu.
• While 1 kg of Mori-nu silken tofu, extra firm contains 3.3 times more Sodium and 19.5 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 10.7 times more Energy, 27.6 times more Fat, 13.2 times more Saturated Fat, 9.3 times more Carbohydrate, 4.7 times more Sugars, 99 times more Fiber and 2.9 times more Protein than Mori-nu extra firm silken tofu.
• 1 kilogram of Mori-nu extra firm silken tofu provide inadequate amounts of Energy, Carbohydrate and Fiber