Comparing Nutrients in 500 calories Koyadofu VS Roasted Almonds

Weight per 500 calories

• Koyadofu: 105g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 1.3 times more energy per unit of mass than Dried-frozen Tofu, which is very high in comparison to other foods. Koyadofu having very high energy density.

Discover which food has more nutrients per 500 calories - Koyadofu or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Koyadofu	40%	52%	8%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Koyadofu	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	32.8% 32g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	14.4% 4.6g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	133% 2.12g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	93% 16g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	NA	5.6% 4.06g	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	0.012% 0.008g	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	% 0.008g	g per day for Men 19-50 years
Sucrose	NA	% 3.97g	g per day for Men 19-50 years
Fiber	20% 7.55g	24% 9.1g	38g per day for Men 19-50 years
Protein	98% 55g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Koyadofu	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	3.03% 27.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.44mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	8.75% 0.11mg	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	24% 96μg	11.5% 46μg	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	0.82% 0.73mg	0% 0mg	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	NA	133% 20mg	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

	Koyadofu	Roasted Almonds	Recommended Dietary Allowance
Calcium	38% 382mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	137% 1.24mg	102% 0.92mg	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	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	14.7% 62mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	81% 1.87mg	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	72.3% 506mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	0.62% 21mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	103% 57μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	0.42% 6.3mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	46.7% 5.14mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	0.16% 6.06g	0.054% 2g	3700g per day for Men 19-50 years

Koyadofu VS Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Koyadofu or Roasted Almonds?

Lets compare vitamin content per 500 calories of Koyadofu vs Roasted Almonds:

• 500 calories of Koyadofu have 8 times more Vitamin B1, 2.6 times more Vitamin B6 and 2.1 times more Vitamin B9 than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 3 times more Vitamin B2 and 2.4 times more Vitamin B3 than Dried-frozen Tofu.
• 500 calories of Koyadofu have insufficient amounts of Vitamin B3
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin B1 and Vitamin B6
• Both Dried-frozen Tofu as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Koyadofu vs Roasted Almonds:

• 500 calories of Koyadofu have 1.7 times more Calcium, 1.3 times more Copper, 3.3 times more Iron, 2.1 times more Manganese, 1.3 times more Phosphorus, 34 times more Selenium and 1.9 times more Zinc than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 3.8 times more Magnesium and 28.4 times more Potassium than Dried-frozen Tofu.
• 500 calories of Koyadofu lack sufficient amounts of Potassium
• 500 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Koyadofu have 1.3 times more Saturated Fat, 253.7 times more Omega 3, 1.5 times more Omega 6 and 3.1 times more Protein than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 1.4 times more Fat and 1.7 times more Carbohydrate than Dried-frozen Tofu.
• Both Koyadofu and Roasted Almonds offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Koyadofu provide inadequate amounts of Carbohydrate
• 500 calories of Roasted Almonds provide inadequate amounts of Omega 3