Comparing Nutrients in 500 calories Blanched Almonds VS Tofu, dried-frozen (koyadofu), prepared with calcium sulfate

Weight per 500 calories

• Blanched Almonds: 84.7g
• Tofu, dried-frozen (koyadofu), prepared with calcium sulfate: 106g

Blanched 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.

Which food has more nutrients per 500 calories - Blanched Almonds or Tofu, dried-frozen (koyadofu), prepared with calcium sulfate?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	41%	53%	6%

Macro Nutrients

	Blanched Almonds	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	33.3% 32.3g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	14.6% 4.67g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	135% 2.15g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	95% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	6.8% 8.83g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	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% 0g	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	% 0.025g	NA	g per day for Men 19-50 years
Sucrose	% 3.78g	NA	g per day for Men 19-50 years
Fiber	22% 8.4g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	32.4% 18g	100% 55.8g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	13.5% 0.16mg	43.8% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	8.83% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	23.4% 0.3mg	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	10.4% 41.5μg	24.5% 98μg	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	0.83% 0.74mg	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	134% 20mg	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

	Blanched Almonds	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Calcium	20% 200mg	227% 2270mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	139% 1.25mg	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	34.7% 2.78mg	129% 10.4mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	171% 3.92mg	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	58.2% 408mg	73.4% 514mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	0.63% 21.3mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	105% 57.8μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	0.43% 6.4mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	0.17% 6.15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Blanched Almonds vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• Blanched Almonds have 1.8 times more Vitamin B2 and 2.3 times more Vitamin B3 than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contains 3.2 times more Vitamin B1, 1.7 times more Vitamin B5, 3.1 times more Vitamin B6 and 2.4 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds as well as Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Blanched Almonds vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• Blanched Almonds have 26.2 times more Potassium than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contains 11.4 times more Calcium, 1.4 times more Copper, 3.7 times more Iron, 2.5 times more Manganese, 1.3 times more Phosphorus, 21.3 times more Selenium and 2.1 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Blanched Almonds have 1.4 times more Fat, 1.8 times more Carbohydrate and 6.6 times more Fiber than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contains 1.4 times more Saturated Fat, 635.2 times more Omega 3, 1.5 times more Omega 6 and 3.1 times more Protein than Blanched Almonds.
• Both Blanched Almonds and Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have similar amounts of Energy per 500 kcal.
• Both Blanched Almonds as well as Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.