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

Weight per 300 calories

• MORI-NU silken Tofu, lite firm: 811g
• Roasted Almonds: 50.2g

Dry Roasted Almonds have 16.2 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.

Discover which food has more nutrients per 300 calories - MORI-NU silken Tofu, lite firm or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
MORI-NU silken Tofu, lite firm	68%	20%	12%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	MORI-NU silken Tofu, lite firm	Roasted 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% 26.4g	97g per day for Men 19-50 years
Saturated Fat	3.37% 1.08g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	NA	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	NA	38.2% 6.5g	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	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	5.03% 3.65g	3.36% 2.44g	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	0.007% 0.005g	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	% 0.005g	g per day for Men 19-50 years
Sucrose	NA	% 2.4g	g per day for Men 19-50 years
Fiber	0% 0g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	91% 51g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	MORI-NU silken Tofu, lite firm	Roasted 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	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.57% 0.89mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.22% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	5.25% 0.068mg	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	6.9% 27.6μg	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% 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	Roasted Almonds	Recommended Dietary Allowance
Calcium	29% 292mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	61.3% 0.55mg	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	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	19.3% 81mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	NA	48.7% 1.1mg	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	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	15% 511mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	NA	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	46% 689mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	20% 741g	0.033% 1.2g	3700g per day for Men 19-50 years

MORI-NU Silken Tofu, Lite Firm VS Roasted Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - MORI-NU silken Tofu, lite firm or Roasted Almonds?

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

• 300 calories of MORI-NU silken Tofu, lite firm have 8.4 times more Vitamin B1 than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 3.7 times more Vitamin B2 and 2 times more Vitamin B3 than MORI-NU silken Tofu, lite firm.
• 300 calories of MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin B3
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin B1
• Both MORI-NU silken Tofu, lite firm as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12 and Vitamin C in 300 calories.

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

• 300 calories of MORI-NU silken Tofu, lite firm have 2.2 times more Calcium, 1.8 times more Copper, 3.2 times more Iron, 2.8 times more Phosphorus, 1.4 times more Potassium, 457.9 times more Sodium, 1.6 times more Zinc and 613 times more Water than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 1.7 times more Magnesium than MORI-NU silken Tofu, lite firm.

Comparison of macro-nutrients per 300 calories:

• 300 calories of MORI-NU silken Tofu, lite firm have 4.9 times more Protein than Roasted Almonds.
• While 300 kcal of Dry Roasted 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 Roasted Almonds offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of MORI-NU silken Tofu, lite firm provide inadequate amounts of Fiber