Comparing Nutrients in 500 calories Almonds VS Vitasoy USA Organic Nasoya, Tofu Plus Firm

Weight per 500 calories

• Almonds: 86.4g
• Vitasoy USA Organic Nasoya, Tofu Plus Firm: 676g

Almonds have 7.8 times more energy per 100g than Vitasoy USA Organic Nasoya, Tofu Plus Firm. It has very high energy density when compared to other foods. Vitasoy USA Organic Nasoya, Tofu Plus Firm having average energy density.

Which food has more nutrients per 500 calories - Almonds or Vitasoy USA Organic Nasoya, Tofu Plus Firm?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Vitasoy USA Organic Nasoya, Tofu Plus Firm	50%	41%	9%

Macro Nutrients

	Almonds	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	23.7% 23g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	6.33% 2.03g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	NA	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	8.9% 11.6g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	2.8% 2.03g	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	0.13% 0.095g	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	% 0.15g	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	28.4% 10.8g	14.2% 5.4g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Almonds	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	260% 3.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	164% 49.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	403% 9.66μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	114% 682IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	148% 22mg	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

	Almonds	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Recommended Dietary Allowance
Calcium	23.2% 232mg	160% 1601mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	NA	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	40% 3.2mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	NA	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	87% 39μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59.3% 415mg	117% 818mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	NA	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	NA	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	NA	11mg per day for Men 19-50 years
Water	0.1% 3.8g	15.4% 571g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almonds vs Vitasoy USA Organic Nasoya, Tofu Plus Firm:

• Vitasoy USA Organic Nasoya, Tofu Plus Firm contain 2.8 times more Vitamin B2, 28.6 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Almonds.

Comparing minerals per 500 calories for Almonds vs Vitasoy USA Organic Nasoya, Tofu Plus Firm:

• Vitasoy USA Organic Nasoya, Tofu Plus Firm contain 6.9 times more Calcium, 2.7 times more Iron, 2 times more Phosphorus and 149.9 times more Water than Almonds.

Comparison of macro-nutrients per 500 calories:

• Almonds have 1.9 times more Fat, 1.6 times more Saturated Fat, 1.6 times more Carbohydrate, 1.9 times more Sugars and 2 times more Fiber than Vitasoy USA Organic Nasoya, Tofu Plus Firm.
• While Vitasoy USA Organic Nasoya, Tofu Plus Firm contain 3.4 times more Protein than Almonds.
• Both Almonds and Vitasoy USA Organic Nasoya, Tofu Plus Firm have similar amounts of Energy per 500 kcal.
• Both Almonds as well as Vitasoy USA Organic Nasoya, Tofu Plus Firm have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.