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

Macros Ratio

	Protein	Fat	Carbs
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Raw Regular Tofu Prepared with Calcium Sulfate	Brazilnuts	Recommended Dietary Allowance
Energy	12% 345kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	22.4% 21.7g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	9.8% 3.13g	229% 73g	32g per day for Men 19-50 years
Omega 3	90% 1.45g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	63.5% 10.8g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.52% 8.5g	41% 53.3g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	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	3.6% 1.36g	89.5% 34g	38g per day for Men 19-50 years
Protein	65.4% 36.7g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Raw Regular Tofu Prepared with Calcium Sulfate	Brazilnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.53% 0.88mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.17% 0.31mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	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	17% 68μg	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	0.5% 0.45mg	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	0.3% 0.045mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Regular Tofu Prepared with Calcium Sulfate	Brazilnuts	Recommended Dietary Allowance
Calcium	159% 1588mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	97% 0.88mg	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	304% 24.3mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	119% 2.74mg	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	63% 440mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	16% 549mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	73.4% 40.4μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	33% 3.63mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	10.4% 384g	0.42% 15.5g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Raw Regular Tofu Prepared with Calcium Sulfate has 1.5 times more Vitamin B2 and more Vitamin K than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 7.6 times more Vitamin B1, 2.7 times more Vitamin B5, 2.1 times more Vitamin B6, 1.5 times more Vitamin B9 and 565 times more Vitamin E than Raw Regular Tofu Prepared with Calcium Sulfate.
• 1 pound of Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B5 and Vitamin E
• 1 pound of Brazilnuts have insufficient amounts of Vitamin K
• Both Raw Regular Tofu Prepared with Calcium Sulfate as well as Dried Brazilnuts have insufficient amounts of Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Raw Regular Tofu Prepared with Calcium Sulfate has 2.2 times more Calcium, 2.2 times more Iron and 24.7 times more Water than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 9 times more Copper, 12.5 times more Magnesium, 2 times more Manganese, 7.5 times more Phosphorus, 5.4 times more Potassium, 215.4 times more Selenium and 5.1 times more Zinc than Raw Regular Tofu Prepared with Calcium Sulfate.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw Regular Tofu Prepared with Calcium Sulfate has 8.9 times more Omega 3 than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 8.7 times more Energy, 14 times more Fat, 23.3 times more Saturated Fat, 10.2 times more Omega 6, 6.3 times more Carbohydrate, 3.8 times more Sugars, 25 times more Fiber and 1.8 times more Protein than Raw Regular Tofu Prepared with Calcium Sulfate.
• 1 pound of Raw Regular Tofu Prepared with Calcium Sulfate provide inadequate amounts of Carbohydrate and Fiber