Comparing Nutrients in 5 ounces Roasted Almonds VS Tofu, dried-frozen (koyadofu), prepared with calcium sulfate

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	41%	53%	6%

Macro Nutrients

	Roasted Almonds	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Energy	29.2% 848kcal	23% 666kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	44.3% 43g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	19.4% 6.2g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	179% 2.87g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	126% 21.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	9.05% 11.8g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	NA	g per day for Men 19-50 years
Sucrose	% 6.73g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	53% 29.7g	133% 74.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	58.4% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	34.6% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	31% 0.41mg	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	19.5% 78μg	32.6% 130μg	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	1.1% 0.99mg	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	226% 34mg	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

	Roasted Almonds	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Calcium	38% 380mg	302% 3025mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	186% 1.67mg	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	66% 5.3mg	172% 13.8mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	61% 257mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	227% 5.23mg	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	95% 668mg	98% 685mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	0.83% 28.3mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	140% 77μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	63% 6.95mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.22% 8.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Tofu, dried-frozen (koyadofu), prepared with calcium sulfate per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Almonds versus 5 oz of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• 5 ounces of Roasted Almonds have 3.8 times more Vitamin B2 and 3.1 times more Vitamin B3 than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 5 oz of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contain 6.4 times more Vitamin B1, 1.3 times more Vitamin B5, 2.1 times more Vitamin B6 and 1.7 times more Vitamin B9 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Almonds vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• 5 ounces of Roasted Almonds have 1.5 times more Magnesium and 35.7 times more Potassium than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 5 oz of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contain 8 times more Calcium, 2.6 times more Iron, 1.7 times more Manganese, 27.2 times more Selenium and 1.5 times more Zinc than Dry Roasted Almonds.
• Both Roasted Almonds and Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contain similar levels of Copper and Phosphorus per five ounces.
• 5 ounces of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Almonds have 1.3 times more Energy, 1.7 times more Fat, 2.5 times more Carbohydrate and 9.1 times more Fiber than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 5 oz of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contain 202.4 times more Omega 3 and 2.5 times more Protein than Dry Roasted Almonds.
• Both Roasted Almonds and Tofu, dried-frozen (koyadofu), prepared with calcium sulfate offer comparable quantities of Saturated Fat and Omega 6 per five ounces.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3