Comparing Nutrients in 1 kilogram Blanched Almonds VS Raw Regular Tofu Prepared with Calcium Sulfate

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%

Macro Nutrients

	Blanched Almonds	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	203% 5900kcal	26.2% 760kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	49.3% 47.8g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	21.6% 6.9g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	199% 3.2g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	140% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	64% 46.3g	8.55% 6.2g	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	7.9% 3g	38g per day for Men 19-50 years
Protein	382% 214g	144% 80.8g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	67.5% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	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	123% 490μg	37.5% 150μg	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	1.1% 1mg	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	1583% 238mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	236% 2360mg	350% 3500mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	214% 1.93mg	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	670% 53.6mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	263% 6.05mg	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	139% 970mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	162% 89μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	72.7% 8mg	11mg per day for Men 19-50 years
Water	1.2% 45g	23% 846g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Raw Regular Tofu Prepared with Calcium Sulfate:

• Blanched Almonds have 2.4 times more Vitamin B1, 13.7 times more Vitamin B2, 17.9 times more Vitamin B3, 4.6 times more Vitamin B5, 2.4 times more Vitamin B6, 3.3 times more Vitamin B9 and 2375 times more Vitamin E than Raw Regular Tofu Prepared with Calcium Sulfate.
• While Raw Regular Tofu Prepared with Calcium Sulfate contains more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Blanched Almonds vs Raw Regular Tofu Prepared with Calcium Sulfate:

• Blanched Almonds have 5.3 times more Copper, 8.9 times more Magnesium, 3 times more Manganese, 5 times more Phosphorus, 5.4 times more Potassium, 2.7 times more Sodium and 3.7 times more Zinc than Raw Regular Tofu Prepared with Calcium Sulfate.
• While Raw Regular Tofu Prepared with Calcium Sulfate contains 1.5 times more Calcium, 1.6 times more Iron, 2.8 times more Selenium and 18.7 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 7.8 times more Energy, 11 times more Fat, 5.7 times more Saturated Fat, 5.2 times more Omega 6, 10 times more Carbohydrate, 7.5 times more Sugars, 33 times more Fiber and 2.6 times more Protein than Raw Regular Tofu Prepared with Calcium Sulfate.
• While Raw Regular Tofu Prepared with Calcium Sulfate contains 79.8 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds as well as Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.