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

Macros Ratio

	Protein	Fat	Carbs
Low Fat Peanut Butter	19%	55%	26%
Hard Tofu, prepared with nigari	32%	57%	11%

Macro Nutrients

	Low Fat Peanut Butter	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Energy	25.4% 737kcal	7.1% 206kcal	2900kcal per day for Men 19-50 years
Fat	49.7% 48g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	25.5% 8.16g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	4.6% 0.074g	59% 0.95g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	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	39% 50.5g	4.8% 6.22g	130g per day for Men 19-50 years
Sugars	18% 13g	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	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	2.24% 0.85g	38g per day for Men 19-50 years
Protein	65.6% 36.7g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Low Fat Peanut Butter	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	32% 0.38mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.7mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.3% 1.5mg	1.05% 0.052mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	21.3% 85μg	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	85.4% 13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Fat Peanut Butter	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	49% 489mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	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	33.7% 2.7mg	48.7% 3.9mg	8mg per day for Men 19-50 years
Magnesium	57.4% 241mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	74.7% 523mg	46.8% 327mg	700mg per day for Men 19-50 years
Potassium	28% 948mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	43.3% 24μg	55μg per day for Men 19-50 years
Sodium	51% 765mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	21.4% 2.35mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	2.72% 101g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Low Fat Peanut Butter versus 5 oz of Hard Tofu, 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 Hard Tofu, prepared with nigari:

• 5 ounces of Low Fat Peanut Butter have 6.4 times more Vitamin B1, 22.8 times more Vitamin B3, 28.9 times more Vitamin B5, 7.9 times more Vitamin B6 and 2.7 times more Vitamin B9 than Hard Tofu, prepared with nigari.
• While 5 oz of Hard Tofu, prepared with nigari contain 1.3 times more Vitamin B2 than Reduced Fat Peanut Butter.
• 5 ounces of Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B5
• Both Reduced Fat Peanut Butter as well as Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Low Fat Peanut Butter have 1.8 times more Copper, 3.2 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus, 4.6 times more Potassium, 270 times more Sodium and 1.7 times more Zinc than Hard Tofu, prepared with nigari.
• While 5 oz of Hard Tofu, prepared with nigari contain 9.9 times more Calcium, 1.4 times more Iron and 2.2 times more Selenium than Reduced Fat Peanut Butter.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Low Fat Peanut Butter have 3.6 times more Energy, 3.4 times more Fat, 4 times more Saturated Fat, 1.8 times more Omega 6, 8.1 times more Carbohydrate, 8.7 times more Fiber and 2 times more Protein than Hard Tofu, prepared with nigari.
• While 5 oz of Hard Tofu, prepared with nigari contain 12.8 times more Omega 3 than Reduced Fat Peanut Butter.
• 5 ounces of Hard Tofu, prepared with nigari provide inadequate amounts of Fiber