Comparing Nutrients in 5 ounces Blanched Almonds VS Hard Tofu, prepared with nigari

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Hard Tofu, prepared with nigari	32%	57%	11%

Macro Nutrients

	Blanched Almonds	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Energy	29% 836kcal	7.1% 206kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	59% 0.95g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	41.4% 7.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	4.8% 6.22g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	NA	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	% 0.043g	NA	g per day for Men 19-50 years
Sucrose	% 6.32g	NA	g per day for Men 19-50 years
Fiber	37% 14g	2.24% 0.85g	38g per day for Men 19-50 years
Protein	54% 30.3g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	1.05% 0.052mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	4.25% 0.055mg	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	17.4% 69.5μg	7.8% 31μg	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	0.47% 0.43mg	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	224% 33.7mg	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	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Calcium	33.5% 335mg	49% 489mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	51.7% 0.46mg	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	58% 4.65mg	48.7% 3.9mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	65% 1.5mg	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	97% 682mg	46.8% 327mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	43.3% 24μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	21.4% 2.35mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	2.72% 101g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Hard Tofu, prepared with nigari:

• Blanched Almonds have 4.5 times more Vitamin B1, 9.2 times more Vitamin B2, 5.5 times more Vitamin B3, 8.5 times more Vitamin B5, 2.9 times more Vitamin B6 and 2.2 times more Vitamin B9 than Hard Tofu, prepared with nigari.
• Both Blanched Almonds as well as Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Blanched Almonds vs Hard Tofu, prepared with nigari:

• Blanched Almonds have 3.1 times more Copper, 5.1 times more Magnesium, 1.7 times more Manganese, 2.1 times more Phosphorus, 4.5 times more Potassium, 9.5 times more Sodium and 1.8 times more Zinc than Hard Tofu, prepared with nigari.
• While Hard Tofu, prepared with nigari contains 1.5 times more Calcium, 5.3 times more Selenium and 15.8 times more Water than Blanched Almonds.
• Both Blanched Almonds and Hard Tofu, prepared with nigari have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 4.1 times more Energy, 5.3 times more Fat, 2.7 times more Saturated Fat, 2.5 times more Omega 6, 4.3 times more Carbohydrate, 16.5 times more Fiber and 1.7 times more Protein than Hard Tofu, prepared with nigari.
• While Hard Tofu, prepared with nigari contains 166.8 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds as well as Hard Tofu, prepared with nigari have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.