Comparing Nutrients in 1 pound Brazilnuts VS Raw Firm Tofu Prepared with Calcium Sulfate

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Raw Firm Tofu Prepared with Calcium Sulfate	44%	49%	7%

Macro Nutrients

	Brazilnuts	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	103% 2989kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	40.8% 39.6g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	18% 5.7g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	165% 2.64g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	9.7% 12.6g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	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	% 10.6g	NA	g per day for Men 19-50 years
Fiber	89.5% 34g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	116% 65g	140% 78.3g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Raw Firm 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	233% 2.8mg	59.7% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	32% 0.42mg	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	25% 100μg	33% 132μg	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	3.53% 3.18mg	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	171% 25.6mg	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	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	72.6% 726mg	310% 3098mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	191% 1.7mg	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	138% 11mg	151% 12mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	62.6% 263mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	233% 5.36mg	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	470% 3289mg	123% 862mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	144% 79μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	64.7% 7.12mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	8.56% 317g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Raw Firm Tofu Prepared with Calcium Sulfate per 1 lb

Compare the macro and micronutrient content in 1 lb of Brazilnuts versus 1 lb of Raw Firm Tofu Prepared with Calcium Sulfate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Brazilnuts vs Raw Firm Tofu Prepared with Calcium Sulfate:

• 1 pound of Brazilnuts has 3.9 times more Vitamin B1 and 1.4 times more Vitamin B5 than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 1 lb of Raw Firm Tofu Prepared with Calcium Sulfate contains 2.9 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.3 times more Vitamin B9 than Dried Brazilnuts.
• Both Brazilnuts and Raw Firm Tofu Prepared with Calcium Sulfate provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3
• Both Dried Brazilnuts as well as Raw Firm Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Brazilnuts vs Raw Firm Tofu Prepared with Calcium Sulfate:

• 1 pound of Brazilnuts has 4.6 times more Copper, 6.5 times more Magnesium, 3.8 times more Phosphorus, 2.8 times more Potassium, 110.2 times more Selenium and 2.6 times more Zinc than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 1 lb of Raw Firm Tofu Prepared with Calcium Sulfate contains 4.3 times more Calcium than Dried Brazilnuts.
• Both Brazilnuts and Raw Firm Tofu Prepared with Calcium Sulfate contain similar levels of Iron and Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 4.6 times more Energy, 7.7 times more Fat, 12.8 times more Saturated Fat, 5.6 times more Omega 6, 4.2 times more Carbohydrate and 3.3 times more Fiber than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 1 lb of Raw Firm Tofu Prepared with Calcium Sulfate contains 16.2 times more Omega 3 than Dried Brazilnuts.
• Both Brazilnuts and Raw Firm Tofu Prepared with Calcium Sulfate offer comparable quantities of Protein per one pound.