Comparing Nutrients in 500 calories Mori-nu extra firm silken tofu VS Almonds

Weight per 500 calories

• Mori-nu extra firm silken tofu: 909g
• Almonds: 86.4g

Almonds have 10.5 times more energy per unit of mass than Mori-nu silken tofu, extra firm, which is very high in comparison to other foods. Mori-nu extra firm silken tofu having low energy density.

Which food has more nutrients per 500 calories - Mori-nu extra firm silken tofu or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Mori-nu extra firm silken tofu	54%	31%	15%
Almonds	14%	72%	14%

Macro Nutrients

	Mori-nu extra firm silken tofu	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.3g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	8.52% 2.73g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	NA	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	NA	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	12.4% 9g	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	2.4% 0.91g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	120% 67.3g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Mori-nu extra firm silken tofu	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.8% 0.31mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	9.5% 38μg	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	148% 22mg	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 extra firm silken tofu	Almonds	Recommended Dietary Allowance
Calcium	28% 282mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	202% 1.8mg	99% 0.89mg	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	135% 11mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	58.4% 245mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	NA	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	130% 909mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	41% 1400mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	NA	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	38% 573mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	49.6% 5.45mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	21.6% 801g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Mori-nu extra firm silken tofu vs Almonds:

• Mori-nu silken tofu, extra firm has 4.1 times more Vitamin B1 than Almonds.
• While Almonds contain 3.2 times more Vitamin B2 and 1.5 times more Vitamin B3 than Mori-nu silken tofu, extra firm.
• Both Mori-nu silken tofu, extra firm and Almonds have similar amounts of Vitamin B6 per 500 kcal.
• Both Mori-nu silken tofu, extra firm as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Mori-nu extra firm silken tofu vs Almonds:

• Mori-nu silken tofu, extra firm has 1.2 times more Calcium, 2 times more Copper, 3.4 times more Iron, 2.2 times more Phosphorus, 2.2 times more Potassium, 663.2 times more Sodium, 2 times more Zinc and 210.3 times more Water than Almonds.
• Both Mori-nu silken tofu, extra firm and Almonds have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Mori-nu silken tofu, extra firm has 2.4 times more Sugars and 3.7 times more Protein than Almonds.
• While Almonds contain 2.5 times more Fat and 11.9 times more Fiber than Mori-nu silken tofu, extra firm.
• Both Mori-nu silken tofu, extra firm and Almonds have similar amounts of Energy, Saturated Fat and Carbohydrate per 500 kcal.
• Both Mori-nu silken tofu, extra firm as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.