Comparing Nutrients in 500 calories Koyadofu VS Oil Roasted Almonds

Weight per 500 calories

• Koyadofu: 105g
• Oil Roasted Almonds: 82.4g

Oil 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 Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Koyadofu	40%	52%	8%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Koyadofu	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	32.8% 32g	47% 45.4g	97g per day for Men 19-50 years
Saturated Fat	14.4% 4.6g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	133% 2.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	93% 16g	65.5% 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	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	NA	5.17% 3.75g	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% 0g	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	% 0.033g	g per day for Men 19-50 years
Sucrose	NA	% 3.6g	g per day for Men 19-50 years
Fiber	20% 7.55g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	98% 55g	31.2% 17.5g	56g per day for Men 19-50 years

Vitamins

	Koyadofu	Oil 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	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.44mg	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	7.48% 0.097mg	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	5.56% 22.2μg	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	143% 21.4mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	38% 382mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	137% 1.24mg	87.4% 0.79mg	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	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	14.7% 62mg	53.7% 226mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	88% 2.03mg	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	55% 384mg	700mg per day for Men 19-50 years
Potassium	0.62% 21mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	103% 57μg	6.14% 3.38μg	55μg per day for Men 19-50 years
Sodium	0.42% 6.3mg	0.055% 0.82mg	1500mg per day for Men 19-50 years
Zinc	46.7% 5.14mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	0.16% 6.06g	0.062% 2.3g	3700g per day for Men 19-50 years

Koyadofu VS Oil Roasted Almonds Nutrients Per 500 Kcal

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

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

• 500 calories of Koyadofu have 6.8 times more Vitamin B1, 3.1 times more Vitamin B6 and 4.3 times more Vitamin B9 than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 1.9 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 Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B6 and Vitamin B9
• Both Dried-frozen Tofu as well as Oil 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 Oil Roasted Almonds:

• 500 calories of Koyadofu have 1.6 times more Calcium, 1.6 times more Copper, 3.4 times more Iron, 1.9 times more Manganese, 1.3 times more Phosphorus, 16.9 times more Selenium and 2 times more Zinc than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 3.6 times more Magnesium and 27.5 times more Potassium than Dried-frozen Tofu.
• 500 calories of Koyadofu lack sufficient amounts of Potassium
• 500 calories of Oil 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, more Omega 3, 1.4 times more Omega 6 and 3.1 times more Protein than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 1.4 times more Fat and 1.4 times more Carbohydrate than Dried-frozen Tofu.
• Both Koyadofu and Oil Roasted Almonds offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Koyadofu provide inadequate amounts of Carbohydrate
• 500 calories of Oil Roasted Almonds provide inadequate amounts of Omega 3