Comparing Nutrients in 5 ounces Almonds VS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%

Macro Nutrients

	Almonds	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	28.3% 821kcal	3.8% 111kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	6.1% 5.9g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	3.5% 1.12g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	12.2% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	1.17% 0.85g	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	0.22% 0.16g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	53.5% 30g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Almonds	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	7.74% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	6.73% 27μg	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	0.31% 0.28mg	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	242% 36.3mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	38% 381mg	28.5% 285mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	33.5% 0.3mg	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	65.7% 5.26mg	28.5% 2.3mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	12.5% 52.4mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	38.5% 0.89mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	24.5% 172mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	6.17% 210mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	3.18% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• Almonds have 3.4 times more Vitamin B1, 18.1 times more Vitamin B2, 35.8 times more Vitamin B3, 4.3 times more Vitamin B5, 1.9 times more Vitamin B6, 2.3 times more Vitamin B9 and 2563 times more Vitamin E than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains more Vitamin K than Almonds.
• Both Almonds as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• Almonds have 1.3 times more Calcium, 4.8 times more Copper, 2.3 times more Iron, 7.3 times more Magnesium, 3.5 times more Manganese, 4 times more Phosphorus, 5 times more Potassium and 3.8 times more Zinc than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 2.4 times more Selenium and 18.8 times more Water than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 7.4 times more Energy, 12 times more Fat, 4.8 times more Saturated Fat, 8.4 times more Omega 6, 7.6 times more Carbohydrate, 7.3 times more Sugars, 13.9 times more Fiber and 2.3 times more Protein than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 55.7 times more Omega 3 than Almonds.
• Both Almonds as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.