Comparing Nutrients in 1 kilogram Raw Regular Tofu Prepared with Calcium Sulfate VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Raw Regular Tofu Prepared with Calcium Sulfate	Roasted Cashews	Recommended Dietary Allowance
Energy	26.2% 760kcal	198% 5740kcal	2900kcal per day for Men 19-50 years
Fat	49.3% 47.8g	478% 464g	97g per day for Men 19-50 years
Saturated Fat	21.6% 6.9g	286% 92g	32g per day for Men 19-50 years
Omega 3	199% 3.2g	101% 1.6g	1.6g per day for Men 19-50 years
Omega 6	140% 24g	451% 76.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	251% 327g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	69% 50g	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	7.9% 3g	79% 30g	38g per day for Men 19-50 years
Protein	144% 80.8g	273% 153g	56g per day for Men 19-50 years

Vitamins

	Raw Regular Tofu Prepared with Calcium Sulfate	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.5% 0.81mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	87.5% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	244% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	197% 2.56mg	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	37.5% 150μg	173% 690μg	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	1.1% 1mg	0% 0mg	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	0.67% 0.1mg	61.3% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	289% 347μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Regular Tofu Prepared with Calcium Sulfate	Roasted Cashews	Recommended Dietary Allowance
Calcium	350% 3500mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	214% 1.93mg	2467% 22mg	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	670% 53.6mg	750% 60mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	619% 2600mg	420mg per day for Men 19-50 years
Manganese	263% 6.05mg	359% 8.26mg	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	139% 970mg	700% 4900mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	166% 5650mg	3400mg per day for Men 19-50 years
Selenium	162% 89μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	72.7% 8mg	509% 56mg	11mg per day for Men 19-50 years
Water	23% 846g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Regular Tofu Prepared with Calcium Sulfate VS Roasted Cashews per 1 kg

Compare the macro and micronutrient content in 1 kg of Raw Regular Tofu Prepared with Calcium Sulfate versus 1 kg of Roasted Cashews to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kg of Dry Roasted Cashew Nuts contains 2.5 times more Vitamin B1, 3.8 times more Vitamin B2, 7.2 times more Vitamin B3, 17.9 times more Vitamin B5, 5.4 times more Vitamin B6, 4.6 times more Vitamin B9, 92 times more Vitamin E and 14.5 times more Vitamin K than Raw Regular Tofu Prepared with Calcium Sulfate.
• 1 kilogram of Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin E
• Both Raw Regular Tofu Prepared with Calcium Sulfate as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Raw Regular Tofu Prepared with Calcium Sulfate vs Roasted Cashews:

• 1 kilogram of Raw Regular Tofu Prepared with Calcium Sulfate has 7.8 times more Calcium and 49.7 times more Water than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 11.5 times more Copper, 8.7 times more Magnesium, 1.4 times more Manganese, 5.1 times more Phosphorus, 4.7 times more Potassium, 1.3 times more Selenium and 7 times more Zinc than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate and Roasted Cashews contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Regular Tofu Prepared with Calcium Sulfate has 2 times more Omega 3 than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 7.6 times more Energy, 9.7 times more Fat, 13.3 times more Saturated Fat, 3.2 times more Omega 6, 17.5 times more Carbohydrate, 8.1 times more Sugars, 10 times more Fiber and 1.9 times more Protein than Raw Regular Tofu Prepared with Calcium Sulfate.
• 1 kilogram of Raw Regular Tofu Prepared with Calcium Sulfate provide inadequate amounts of Carbohydrate and Fiber