Comparing Nutrients in 500 calories Hard Tofu, prepared with nigari VS Almonds

Weight per 500 calories

• Hard Tofu, prepared with nigari: 345g
• Almonds: 86.4g

Almonds have 4 times more energy per unit of mass than Hard Tofu, prepared with nigari, which is very high in comparison to other foods. Hard Tofu, prepared with nigari having average energy density.

Which food has more nutrients per 500 calories - Hard Tofu, prepared with nigari or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Hard Tofu, prepared with nigari	32%	57%	11%
Almonds	14%	72%	14%

Macro Nutrients

	Hard Tofu, prepared with nigari	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	35.5% 34.4g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	15.6% 5g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	144% 2.3g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	101% 17g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.6% 15g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	NA	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	5.44% 2.07g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	78% 43.7g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Hard Tofu, prepared with nigari	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.4% 0.27mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.55% 0.13mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 76μg	9.5% 38μg	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	1.15% 1.03mg	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	148% 22mg	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

	Hard Tofu, prepared with nigari	Almonds	Recommended Dietary Allowance
Calcium	119% 1190mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	99% 0.89mg	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	119% 9.5mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	158% 3.63mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	114% 797mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	15% 503mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	105% 58μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0.46% 6.9mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	52% 5.72mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	6.63% 245g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Hard Tofu, prepared with nigari vs Almonds:

• Hard Tofu, prepared with nigari has 2 times more Vitamin B9 than Almonds.
• While Almonds contain 3.7 times more Vitamin B2, 1.4 times more Vitamin B3 and 3.2 times more Vitamin B5 than Hard Tofu, prepared with nigari.
• Both Hard Tofu, prepared with nigari and Almonds have similar amounts of Vitamin B1 and Vitamin B6 per 500 kcal.
• Both Hard Tofu, prepared with nigari as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Hard Tofu, prepared with nigari vs Almonds:

• Hard Tofu, prepared with nigari has 5.1 times more Calcium, 1.3 times more Copper, 3 times more Iron, 1.9 times more Manganese, 1.9 times more Phosphorus, 16.4 times more Selenium, 2.1 times more Zinc and 64.4 times more Water than Almonds.
• While Almonds contain 1.3 times more Magnesium and 1.3 times more Potassium than Hard Tofu, prepared with nigari.

Comparison of macro-nutrients per 500 calories:

• Hard Tofu, prepared with nigari has 1.5 times more Saturated Fat, 887.8 times more Omega 3, 1.6 times more Omega 6 and 2.4 times more Protein than Almonds.
• While Almonds contain 1.3 times more Fat and 5.2 times more Fiber than Hard Tofu, prepared with nigari.
• Both Hard Tofu, prepared with nigari and Almonds have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Hard Tofu, prepared with nigari as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.