Comparing Nutrients in 500 calories MORI-NU silken Tofu, lite firm VS Almonds

Weight per 500 calories

• MORI-NU silken Tofu, lite firm: 1351g
• Almonds: 86.4g

Almonds have 15.6 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 500 calories - MORI-NU silken Tofu, lite firm or Almonds?

Macros Ratio

	Protein	Fat	Carbs
MORI-NU silken Tofu, lite firm	68%	20%	12%
Almonds	14%	72%	14%

Macro Nutrients

	MORI-NU silken Tofu, lite firm	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 11g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	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	11.4% 15g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	8.4% 6.1g	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	0% 0g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	152% 85g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	MORI-NU silken Tofu, lite firm	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	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	0% 0mg	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 silken Tofu, lite firm	Almonds	Recommended Dietary Allowance
Calcium	48.6% 486mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	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	127% 10mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	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	156% 1095mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	25% 851mg	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	76.6% 1149mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	40.5% 4.46mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	33.4% 1235g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of MORI-NU silken Tofu, lite firm vs Almonds:

• MORI-NU silken Tofu, lite firm has 3.1 times more Vitamin B1 than Almonds.
• While Almonds contain 3.6 times more Vitamin B2, 2.1 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 Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for MORI-NU silken Tofu, lite firm vs Almonds:

• MORI-NU silken Tofu, lite firm has 2.1 times more Calcium, 1.8 times more Copper, 3.2 times more Iron, 2.6 times more Phosphorus, 1.3 times more Potassium, 1330.1 times more Sodium, 1.7 times more Zinc and 324.3 times more Water than Almonds.
• While Almonds contain 1.7 times more Magnesium than MORI-NU silken Tofu, lite firm.

Comparison of macro-nutrients per 500 calories:

• MORI-NU silken Tofu, lite firm has 1.6 times more Sugars and 4.7 times more Protein than Almonds.
• While Almonds contain 4 times more Fat, 1.8 times more Saturated Fat, 1.3 times more Carbohydrate and more Fiber than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Almonds have similar amounts of Energy per 500 kcal.
• Both MORI-NU silken Tofu, lite firm as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.