Comparing Nutrients in 1 pound Almonds VS Hard Tofu, prepared with nigari

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Hard Tofu, prepared with nigari	32%	57%	11%

Macro Nutrients

	Almonds	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Energy	91% 2626kcal	22.7% 658kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	46.7% 45.3g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	20.5% 6.55g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	189% 3.03g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	133% 22.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	15.3% 20g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	7.16% 2.72g	38g per day for Men 19-50 years
Protein	171% 96g	103% 57.5g	56g per day for Men 19-50 years

Vitamins

	Almonds	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	3.36% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	25% 100μg	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	1.5% 1.36mg	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	775% 116mg	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	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Calcium	122% 1220mg	156% 1565mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	165% 1.5mg	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	210% 17mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	207% 4.77mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	150% 1048mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	19.5% 662mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	139% 76.2μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	68.5% 7.53mg	11mg per day for Men 19-50 years
Water	0.54% 20g	8.7% 323g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Hard Tofu, prepared with nigari:

• Almonds have 4.9 times more Vitamin B1, 14.8 times more Vitamin B2, 5.7 times more Vitamin B3, 12.7 times more Vitamin B5, 3.5 times more Vitamin B6 and 2 times more Vitamin B9 than Hard Tofu, prepared with nigari.
• Both Almonds as well as Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Hard Tofu, prepared with nigari:

• Almonds have 3.1 times more Copper, 1.3 times more Iron, 5.1 times more Magnesium, 2.1 times more Manganese, 2.1 times more Phosphorus, 5 times more Potassium and 1.9 times more Zinc than Hard Tofu, prepared with nigari.
• While Hard Tofu, prepared with nigari contains 1.3 times more Calcium, 4.1 times more Selenium and 16.1 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 4 times more Energy, 5 times more Fat, 2.6 times more Saturated Fat, 2.5 times more Omega 6, 4.9 times more Carbohydrate, 20.8 times more Fiber and 1.7 times more Protein than Hard Tofu, prepared with nigari.
• While Hard Tofu, prepared with nigari contains 222.3 times more Omega 3 than Almonds.
• Both Almonds as well as Hard Tofu, prepared with nigari have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.