Comparing Nutrients in 1 pound Fried Tofu VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Fried Tofu	26%	62%	12%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Fried Tofu	Brazilnuts	Recommended Dietary Allowance
Energy	42.2% 1225kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	94% 92g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	41.4% 13.2g	229% 73g	32g per day for Men 19-50 years
Omega 3	382% 6.1g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	268% 45.6g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	41% 53.3g	130g per day for Men 19-50 years
Sugars	17% 12.3g	14.6% 10.6g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 10.6g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	89.5% 34g	38g per day for Men 19-50 years
Protein	152% 85.4g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Fried Tofu	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.3% 0.77mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.83% 0.45mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	35.2% 0.46mg	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	30.6% 122μg	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	3.53% 3.18mg	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	1.2% 0.18mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.5% 35.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Tofu	Brazilnuts	Recommended Dietary Allowance
Calcium	169% 1687mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	201% 1.8mg	878% 7.9mg	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	276% 22mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	64.8% 272mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	295% 6.8mg	241% 5.55mg	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	186% 1302mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	19.5% 662mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	235% 129μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	82% 9.03mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	6.2% 229g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Fried Tofu VS Brazilnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Fried Tofu versus 1 lb of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Fried Tofu vs Brazilnuts:

• 1 pound of Fried Tofu has 1.4 times more Vitamin B2, 1.2 times more Vitamin B9 and more Vitamin K than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 3.6 times more Vitamin B1, 1.3 times more Vitamin B5 and 141.3 times more Vitamin E than Fried Tofu.
• Both Fried Tofu and Brazilnuts provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Fried Tofu have insufficient amounts of Vitamin E
• 1 pound of Brazilnuts have insufficient amounts of Vitamin K
• Both Fried Tofu as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Fried Tofu vs Brazilnuts:

• 1 pound of Fried Tofu has 2.3 times more Calcium, 2 times more Iron and 1.2 times more Manganese than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 4.4 times more Copper, 6.3 times more Magnesium, 2.5 times more Phosphorus, 4.5 times more Potassium, 67.3 times more Selenium and 2 times more Zinc than Fried Tofu.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Fried Tofu has 37.4 times more Omega 3 and 1.3 times more Protein than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 2.4 times more Energy, 3.3 times more Fat, 5.5 times more Saturated Fat, 2.4 times more Omega 6, 1.3 times more Carbohydrate and 1.9 times more Fiber than Fried Tofu.
• Both Fried Tofu and Brazilnuts offer comparable quantities of Sugars per one pound.