Comparing Nutrients in 1 pound Blanched Almonds VS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%

Macro Nutrients

	Blanched Almonds	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	92% 2676kcal	12.2% 354kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	19.5% 19g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	11.2% 3.6g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	47.3% 0.76g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	39% 6.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	9.94% 13g	130g per day for Men 19-50 years
Sugars	29% 21g	3.75% 2.72g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 20.2g	NA	g per day for Men 19-50 years
Fiber	118% 45g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	173% 97g	73.2% 41g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	9.98% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	24.8% 0.32mg	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	55.6% 222μg	21.5% 86μg	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% 0.91mg	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	718% 108mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	107% 1070mg	91% 912mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	107% 0.97mg	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	186% 15mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	123% 2.83mg	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	312% 2182mg	78.4% 549mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	81.6% 45μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	34.2% 3.76mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	10% 376g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Blanched Almonds vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• Blanched Almonds have 3.2 times more Vitamin B1, 11.3 times more Vitamin B2, 34.7 times more Vitamin B3, 2.9 times more Vitamin B5, 1.6 times more Vitamin B6, 2.6 times more Vitamin B9 and 2375 times more Vitamin E than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Blanched Almonds vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• Blanched Almonds have 4.8 times more Copper, 2 times more Iron, 7.2 times more Magnesium, 2.9 times more Manganese, 4 times more Phosphorus, 4.5 times more Potassium, 1.6 times more Sodium and 3.6 times more Zinc than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 3.1 times more Selenium and 18.4 times more Water than Blanched Almonds.
• Both Blanched Almonds and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds have 7.6 times more Energy, 12.6 times more Fat, 5 times more Saturated Fat, 8.4 times more Omega 6, 6.6 times more Carbohydrate, 7.7 times more Sugars, 11 times more Fiber and 2.4 times more Protein than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 41.8 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.