Comparing Nutrients in 300 calories MORI-NU silken Tofu, lite firm VS Blanched Almonds

Weight per 300 calories

• MORI-NU silken Tofu, lite firm: 811g
• Blanched Almonds: 50.8g

Blanched Almonds have 15.9 times more energy per unit of mass than MORI-NU silken Tofu, lite firm, which is very high in comparison to other foods. MORI-NU silken Tofu, lite firm having low energy density.

Which food has more nutrients per 300 calories - MORI-NU silken Tofu, lite firm or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
MORI-NU silken Tofu, lite firm	68%	20%	12%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	MORI-NU silken Tofu, lite firm	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	3.37% 1.08g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	NA	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	NA	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.86% 8.9g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	5.03% 3.65g	3.25% 2.35g	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	% 0.015g	g per day for Men 19-50 years
Sucrose	NA	% 2.27g	g per day for Men 19-50 years
Fiber	0% 0g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	91% 51g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	MORI-NU silken Tofu, lite firm	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.57% 0.89mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	4.5% 0.058mg	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	NA	6.23% 25μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	80.5% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	MORI-NU silken Tofu, lite firm	Blanched Almonds	Recommended Dietary Allowance
Calcium	29% 292mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	58% 0.52mg	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	76% 6.1mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	19.3% 81mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	NA	40.6% 0.93mg	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	94% 657mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	15% 511mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	NA	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	46% 689mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	20% 741g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of MORI-NU silken Tofu, lite firm vs Blanched Almonds:

• MORI-NU silken Tofu, lite firm has 3.3 times more Vitamin B1 than Blanched Almonds.
• While Blanched Almonds contain 2.2 times more Vitamin B2, 2 times more Vitamin B3 and more Vitamin B6 than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for MORI-NU silken Tofu, lite firm vs Blanched Almonds:

• MORI-NU silken Tofu, lite firm has 2.4 times more Calcium, 1.9 times more Copper, 3.6 times more Iron, 2.7 times more Phosphorus, 1.5 times more Potassium, 71.3 times more Sodium, 1.8 times more Zinc and 323.2 times more Water than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Magnesium than MORI-NU silken Tofu, lite firm.

Comparison of macro-nutrients per 300 calories:

• MORI-NU silken Tofu, lite firm has 1.5 times more Sugars and 4.7 times more Protein than Blanched Almonds.
• While Blanched Almonds contain 4.1 times more Fat, 1.9 times more Saturated Fat and more Fiber than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Blanched Almonds have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both MORI-NU silken Tofu, lite firm as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.