Comparing Nutrients in 1 kilogram Brazilnuts VS Tofu, dried-frozen (koyadofu), prepared with calcium sulfate

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	41%	53%	6%

Macro Nutrients

	Brazilnuts	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Energy	227% 6590kcal	162% 4700kcal	2900kcal per day for Men 19-50 years
Fat	692% 671g	313% 303g	97g per day for Men 19-50 years
Saturated Fat	504% 161g	137% 44g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	1265% 20.2g	1.6g per day for Men 19-50 years
Omega 6	1433% 244g	888% 151g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	64% 83g	130g per day for Men 19-50 years
Sugars	32% 23.3g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 23.3g	NA	g per day for Men 19-50 years
Fiber	197% 75g	31.6% 12g	38g per day for Men 19-50 years
Protein	256% 143g	936% 524g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	514% 6.17mg	412% 4.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	244% 3.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	74.3% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	83% 4.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	220% 2.86mg	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	55% 220μg	230% 920μg	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	7.78% 7mg	7.78% 7mg	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	377% 56.5mg	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

	Brazilnuts	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Calcium	160% 1600mg	2134% 21340mg	1000mg per day for Men 19-50 years
Copper	1937% 17.4mg	1310% 11.8mg	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	304% 24.3mg	1216% 97mg	8mg per day for Men 19-50 years
Magnesium	895% 3760mg	431% 1810mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	1604% 37mg	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	1036% 7250mg	690% 4830mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	34855% 19170μg	987% 543μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	445% 49mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	1.56% 57.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Tofu, dried-frozen (koyadofu), prepared with calcium sulfate per 1 kg

Compare the macro and micronutrient content in 1 kg of Brazilnuts versus 1 kg of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Brazilnuts vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• 1 kilogram of Brazilnuts has 1.2 times more Vitamin B1 than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 1 kg of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contains 9.1 times more Vitamin B2, 4 times more Vitamin B3, 2.3 times more Vitamin B5, 2.8 times more Vitamin B6 and 4.2 times more Vitamin B9 than Dried Brazilnuts.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3
• Both Dried Brazilnuts as well as Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Brazilnuts vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• 1 kilogram of Brazilnuts has 1.5 times more Copper, 2.1 times more Magnesium, 1.5 times more Phosphorus, 33 times more Potassium and 35.3 times more Selenium than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 1 kg of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contains 13.3 times more Calcium, 4 times more Iron and 3 times more Manganese than Dried Brazilnuts.
• Both Brazilnuts and Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contain similar levels of Zinc per one kilogram.
• 1 kilogram of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brazilnuts has 1.4 times more Energy, 2.2 times more Fat, 3.7 times more Saturated Fat, 1.6 times more Omega 6, 1.4 times more Carbohydrate and 6.3 times more Fiber than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 1 kg of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contains 56.2 times more Omega 3 and 3.7 times more Protein than Dried Brazilnuts.