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

Weight per 500 calories

• Blanched Almonds: 84.7g
• Vitasoy USA Organic Nasoya, Tofu Plus Firm: 676g

Blanched Almonds have 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.

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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Vitasoy USA Organic Nasoya, Tofu Plus Firm	50%	41%	9%

Macro Nutrients

	Blanched 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	46% 44.5g	23.7% 23g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	6.33% 2.03g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	NA	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	8.9% 11.6g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	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% 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	14.2% 5.4g	38g per day for Men 19-50 years
Protein	32.4% 18g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	13.5% 0.16mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	260% 3.38mg	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	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	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	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Recommended Dietary Allowance
Calcium	20% 200mg	160% 1601mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	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	34.7% 2.78mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	NA	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	NA	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	117% 818mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	NA	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	NA	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	NA	11mg per day for Men 19-50 years
Water	0.1% 3.82g	15.4% 571g	3700g per day for Men 19-50 years

Blanched Almonds VS Vitasoy USA Organic Nasoya, Tofu Plus Firm Nutrients Per 500 Kcal

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

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

• 500 kcal of Vitasoy USA Organic Nasoya, Tofu Plus Firm contain 4.5 times more Vitamin B2, 34.7 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Blanched Almonds.
• 500 calories of Blanched Almonds have insufficient amounts of Vitamin B6, Vitamin B12 and Vitamin D

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

• 500 kcal of Vitasoy USA Organic Nasoya, Tofu Plus Firm contain 8 times more Calcium, 3.2 times more Iron, 2 times more Phosphorus and 149.4 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Blanched Almonds have 1.9 times more Fat, 1.7 times more Saturated Fat, 1.4 times more Carbohydrate and 1.6 times more Fiber than Vitasoy USA Organic Nasoya, Tofu Plus Firm.
• While 500 kcal of Vitasoy USA Organic Nasoya, Tofu Plus Firm contain 3.4 times more Protein than Blanched Almonds.
• Both Blanched Almonds and Vitasoy USA Organic Nasoya, Tofu Plus Firm offer comparable quantities of Energy per 500 calories.
• 500 calories of Vitasoy USA Organic Nasoya, Tofu Plus Firm provide inadequate amounts of Carbohydrate