Comparing Nutrients in 5 ounces Low Fat Peanut Butter VS Tofu, extra firm, prepared with nigari

Macros Ratio

	Protein	Fat	Carbs
Low Fat Peanut Butter	19%	55%	26%
Tofu, extra firm, prepared with nigari	43%	51%	6%

Macro Nutrients

	Low Fat Peanut Butter	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Energy	25.4% 737kcal	4.06% 118kcal	2900kcal per day for Men 19-50 years
Fat	49.7% 48g	7.7% 7.46g	97g per day for Men 19-50 years
Saturated Fat	25.5% 8.16g	4.07% 1.3g	32g per day for Men 19-50 years
Omega 3	4.6% 0.074g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.5g	1.3% 1.67g	130g per day for Men 19-50 years
Sugars	18% 13g	1.4% 1g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	19.4% 7.37g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	65.6% 36.7g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Low Fat Peanut Butter	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.7mg	2.14% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.3% 1.5mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	9.05% 0.12mg	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	21.3% 85μg	3.2% 12.8μg	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% 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	85.4% 13mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Fat Peanut Butter	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	31.5% 0.28mg	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	33.7% 2.7mg	36% 2.9mg	8mg per day for Men 19-50 years
Magnesium	57.4% 241mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	41% 0.94mg	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	74.7% 523mg	22.5% 157mg	700mg per day for Men 19-50 years
Potassium	28% 948mg	5.4% 184mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	33.5% 18.4μg	55μg per day for Men 19-50 years
Sodium	51% 765mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Low Fat Peanut Butter VS Tofu, extra firm, prepared with nigari per 5 oz

Compare the macro and micronutrient content in 5 oz of Low Fat Peanut Butter versus 5 oz of Tofu, extra firm, prepared with nigari to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Low Fat Peanut Butter vs Tofu, extra firm, prepared with nigari:

• 5 ounces of Low Fat Peanut Butter have 5.6 times more Vitamin B1, 1.3 times more Vitamin B2, 60.6 times more Vitamin B3, 1.3 times more Vitamin B5, 3.7 times more Vitamin B6, 6.7 times more Vitamin B9 and 904 times more Vitamin E than Tofu, extra firm, prepared with nigari.
• While 5 oz of Tofu, extra firm, prepared with nigari contain 4.7 times more Vitamin K than Reduced Fat Peanut Butter.
• 5 ounces of Low Fat Peanut Butter have insufficient amounts of Vitamin K
• 5 ounces of Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin B3 and Vitamin E
• Both Reduced Fat Peanut Butter as well as Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Low Fat Peanut Butter vs Tofu, extra firm, prepared with nigari:

• 5 ounces of Low Fat Peanut Butter have 2.9 times more Copper, 4.9 times more Magnesium, 2.2 times more Manganese, 3.3 times more Phosphorus, 5.1 times more Potassium, 135 times more Sodium and 2.6 times more Zinc than Tofu, extra firm, prepared with nigari.
• While 5 oz of Tofu, extra firm, prepared with nigari contain 8.1 times more Calcium, 1.7 times more Selenium and 68.6 times more Water than Reduced Fat Peanut Butter.
• Both Low Fat Peanut Butter and Tofu, extra firm, prepared with nigari contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Low Fat Peanut Butter have 6.3 times more Energy, 6.5 times more Fat, 6.3 times more Saturated Fat, 3.8 times more Omega 6, 30.2 times more Carbohydrate, 13.1 times more Sugars, 5.2 times more Fiber and 2.6 times more Protein than Tofu, extra firm, prepared with nigari.
• While 5 oz of Tofu, extra firm, prepared with nigari contain 5 times more Omega 3 than Reduced Fat Peanut Butter.
• 5 ounces of Tofu, extra firm, prepared with nigari provide inadequate amounts of Carbohydrate