Comparing Nutrients in 300 calories Fried Tofu VS Oil Roasted Almonds

Weight per 300 calories

• Fried Tofu: 111g
• Oil Roasted Almonds: 49.4g

Oil Roasted Almonds have 2.2 times more energy per unit of mass than Fried Tofu, which is very high in comparison to other foods. Fried Tofu having high energy density.

Which food has more nutrients per 300 calories - Fried Tofu or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Fried Tofu	26%	62%	12%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Fried Tofu	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.4g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	10% 3.24g	6.5% 2.08g	32g per day for Men 19-50 years
Omega 3	93% 1.5g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	65.6% 11g	39.3% 6.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.57% 9.84g	6.72% 8.74g	130g per day for Men 19-50 years
Sugars	4.17% 3.02g	3.1% 2.25g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 2.16g	g per day for Men 19-50 years
Fiber	11.4% 4.33g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	37.3% 21g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Fried Tofu	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.12% 1.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.69% 0.11mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.16mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.46% 0.11mg	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	7.5% 30μg	3.34% 13.3μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.3% 0.044mg	85.6% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.22% 8.67μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Tofu	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	41.3% 413mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	52.4% 0.47mg	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	67.6% 5.4mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	32.2% 135mg	420mg per day for Men 19-50 years
Manganese	72.2% 1.66mg	53% 1.2mg	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	45.6% 319mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	4.77% 162mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	57.6% 31.7μg	3.7% 2.03μg	55μg per day for Men 19-50 years
Sodium	1.2% 17.8mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	1.5% 56g	0.037% 1.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Fried Tofu vs Oil Roasted Almonds:

• Fried Tofu has 4.2 times more Vitamin B1, 1.4 times more Vitamin B5, 1.9 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 6.9 times more Vitamin B2, 16.3 times more Vitamin B3 and 288.8 times more Vitamin E than Fried Tofu.
• Both Fried Tofu as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Fried Tofu vs Oil Roasted Almonds:

• Fried Tofu has 2.9 times more Calcium, 3 times more Iron, 1.4 times more Manganese, 1.4 times more Phosphorus, 15.6 times more Selenium and 1.5 times more Zinc than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2 times more Magnesium and 2.1 times more Potassium than Fried Tofu.
• Both Fried Tofu and Oil Roasted Almonds have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Fried Tofu has 1.6 times more Saturated Fat, more Omega 3, 1.7 times more Omega 6, 1.3 times more Sugars and 2 times more Protein than Oil Roasted Almonds.
• Both Fried Tofu and Oil Roasted Almonds have similar amounts of Energy, Fat, Carbohydrate and Fiber per 300 kcal.
• Both Fried Tofu as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.