Comparing Nutrients in 300 calories Roasted Almonds VS Tofu, dried-frozen (koyadofu), prepared with calcium sulfate

Weight per 300 calories

• Roasted Almonds: 50.2g
• Tofu, dried-frozen (koyadofu), prepared with calcium sulfate: 63.8g

Roasted Almonds have 1.3 times more energy per 100g than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate. It has very high energy density when compared to other foods. Tofu, dried-frozen (koyadofu), prepared with calcium sulfate having very high energy density.

Discover which food has more nutrients per 300 calories - Roasted Almonds or Tofu, dried-frozen (koyadofu), prepared with calcium sulfate?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	41%	53%	6%

Macro Nutrients

	Roasted Almonds	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	20% 19.4g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	8.75% 2.8g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	80.7% 1.3g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	56.7% 9.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	4.08% 5.3g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	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	0.007% 0.005g	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	% 0.005g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	14.4% 5.47g	2% 0.77g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	59.8% 33.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.039mg	26.3% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	4.74% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	5.3% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	14% 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	6.9% 27.6μg	14.7% 58.7μg	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	0.5% 0.45mg	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	80% 12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Calcium	13.4% 134mg	136% 1362mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	83.6% 0.75mg	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	23.4% 1.87mg	77.6% 6.2mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	27.5% 116mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	102% 2.35mg	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	33.8% 236mg	44% 308mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	0.38% 12.8mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	63% 34.7μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	0.26% 3.83mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	28.4% 3.13mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	0.1% 3.7g	3700g per day for Men 19-50 years

Roasted Almonds VS Tofu, Dried-frozen (koyadofu), Prepared With Calcium Sulfate Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Almonds or Tofu, dried-frozen (koyadofu), prepared with calcium sulfate?

Lets compare vitamin content per 300 calories of Roasted Almonds vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• 300 calories of Roasted Almonds have 3 times more Vitamin B2 and 2.4 times more Vitamin B3 than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 300 kcal of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contain 8.2 times more Vitamin B1, 2.7 times more Vitamin B6 and 2.1 times more Vitamin B9 than Dry Roasted Almonds.
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin B1 and Vitamin B6
• 300 calories of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have insufficient amounts of Vitamin B3
• Both Dry Roasted Almonds as well as Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Roasted Almonds vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• 300 calories of Roasted Almonds have 1.2 times more Magnesium and 28 times more Potassium than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 300 kcal of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contain 10.1 times more Calcium, 1.4 times more Copper, 3.3 times more Iron, 2.1 times more Manganese, 1.3 times more Phosphorus, 34.5 times more Selenium and 1.9 times more Zinc than Dry Roasted Almonds.
• 300 calories of Roasted Almonds lack sufficient amounts of Selenium
• 300 calories of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Almonds have 1.4 times more Fat, 2 times more Carbohydrate and 7.1 times more Fiber than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 300 kcal of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contain 1.4 times more Saturated Fat, 257.5 times more Omega 3, 1.5 times more Omega 6 and 3.2 times more Protein than Dry Roasted Almonds.
• Both Roasted Almonds and Tofu, dried-frozen (koyadofu), prepared with calcium sulfate offer comparable quantities of Energy per 300 calories.
• 300 calories of Roasted Almonds provide inadequate amounts of Omega 3
• 300 calories of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate provide inadequate amounts of Carbohydrate and Fiber