Comparing Nutrients in 1 pound Low Fat Peanut Butter VS Hard Tofu, prepared with nigari

Macros Ratio

	Protein	Fat	Carbs
Low Fat Peanut Butter	19%	55%	26%
Hard Tofu, prepared with nigari	32%	57%	11%

Macro Nutrients

	Low Fat Peanut Butter	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Energy	81.3% 2359kcal	22.7% 658kcal	2900kcal per day for Men 19-50 years
Fat	159% 154g	46.7% 45.3g	97g per day for Men 19-50 years
Saturated Fat	81.6% 26g	20.5% 6.55g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	189% 3.03g	1.6g per day for Men 19-50 years
Omega 6	244% 41.4g	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	124% 162g	15.3% 20g	130g per day for Men 19-50 years
Sugars	58% 42g	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	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	62% 23.6g	7.16% 2.72g	38g per day for Men 19-50 years
Protein	210% 117g	103% 57.5g	56g per day for Men 19-50 years

Vitamins

	Low Fat Peanut Butter	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	102% 1.22mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	414% 66.2mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.85mg	3.36% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	13.6% 0.18mg	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	68% 272μg	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	273% 41mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Fat Peanut Butter	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Calcium	16% 159mg	156% 1565mg	1000mg per day for Men 19-50 years
Copper	292% 2.63mg	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	108% 8.6mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	184% 771mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	291% 6.7mg	207% 4.77mg	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	239% 1674mg	150% 1048mg	700mg per day for Men 19-50 years
Potassium	89.3% 3035mg	19.5% 662mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	139% 76.2μg	55μg per day for Men 19-50 years
Sodium	163% 2449mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	68.5% 7.53mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	8.7% 323g	3700g per day for Men 19-50 years

Nutrient Comparison: Low Fat Peanut Butter VS Hard Tofu, prepared with nigari per 1 lb

Compare the macro and micronutrient content in 1 lb of Low Fat Peanut Butter versus 1 lb of Hard Tofu, prepared with nigari to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Low Fat Peanut Butter vs Hard Tofu, prepared with nigari:

• 1 pound of Low Fat Peanut Butter has 6.4 times more Vitamin B1, 22.8 times more Vitamin B3, 28.9 times more Vitamin B5, 7.9 times more Vitamin B6 and 2.7 times more Vitamin B9 than Hard Tofu, prepared with nigari.
• While 1 lb of Hard Tofu, prepared with nigari contains 1.3 times more Vitamin B2 than Reduced Fat Peanut Butter.
• 1 pound of Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B5
• Both Reduced Fat Peanut Butter as well as Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Low Fat Peanut Butter vs Hard Tofu, prepared with nigari:

• 1 pound of Low Fat Peanut Butter has 1.8 times more Copper, 3.2 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus, 4.6 times more Potassium, 270 times more Sodium and 1.7 times more Zinc than Hard Tofu, prepared with nigari.
• While 1 lb of Hard Tofu, prepared with nigari contains 9.9 times more Calcium, 1.4 times more Iron and 2.2 times more Selenium than Reduced Fat Peanut Butter.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Low Fat Peanut Butter has 3.6 times more Energy, 3.4 times more Fat, 4 times more Saturated Fat, 1.8 times more Omega 6, 8.1 times more Carbohydrate, 8.7 times more Fiber and 2 times more Protein than Hard Tofu, prepared with nigari.
• While 1 lb of Hard Tofu, prepared with nigari contains 12.8 times more Omega 3 than Reduced Fat Peanut Butter.
• 1 pound of Hard Tofu, prepared with nigari provide inadequate amounts of Fiber