Comparing Nutrients in 5 ounces Fried Tofu, prepared with calcium sulfate VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Fried Tofu, prepared with calcium sulfate	26%	62%	12%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Fried Tofu, prepared with calcium sulfate	Blanched Almonds	Recommended Dietary Allowance
Energy	13% 383kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	29.5% 28.6g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	13% 4.14g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	119% 1.9g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	83.7% 14.2g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.66% 12.6g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	NA	9.05% 6.56g	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	0% 0g	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	% 0.043g	g per day for Men 19-50 years
Sucrose	NA	% 6.32g	g per day for Men 19-50 years
Fiber	14.5% 5.53g	37% 14g	38g per day for Men 19-50 years
Protein	47.6% 26.7g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Fried Tofu, prepared with calcium sulfate	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.89% 0.14mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.97% 0.2mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.8% 0.14mg	12.5% 0.16mg	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	9.57% 38.3μg	17.4% 69.5μg	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	NA	224% 33.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Tofu, prepared with calcium sulfate	Blanched Almonds	Recommended Dietary Allowance
Calcium	136% 1362mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	62.7% 0.56mg	162% 1.46mg	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	86.3% 6.9mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	113% 2.6mg	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	58% 407mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	73.5% 40.4μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.82mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	1.94% 71.6g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Fried Tofu, prepared with calcium sulfate vs Blanched Almonds:

• Blanched Almonds contain 14.2 times more Vitamin B2, 35 times more Vitamin B3, 2.2 times more Vitamin B5 and 1.8 times more Vitamin B9 than Fried Tofu, prepared with calcium sulfate.
• Both Fried Tofu, prepared with calcium sulfate and Blanched Almonds have similar amounts of Vitamin B1 and Vitamin B6 per 5 oz.
• Both Fried Tofu, prepared with calcium sulfate as well as Blanched Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Fried Tofu, prepared with calcium sulfate vs Blanched Almonds:

• Fried Tofu, prepared with calcium sulfate has 4.1 times more Calcium, 1.5 times more Iron, 8.9 times more Selenium and 11.2 times more Water than Blanched Almonds.
• While Blanched Almonds contain 2.6 times more Copper, 2.8 times more Magnesium, 1.7 times more Phosphorus, 4.5 times more Potassium and 1.5 times more Zinc than Fried Tofu, prepared with calcium sulfate.
• Both Fried Tofu, prepared with calcium sulfate and Blanched Almonds have similar amounts of Manganese and Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Fried Tofu, prepared with calcium sulfate has 336.5 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 2.2 times more Energy, 2.6 times more Fat, 1.4 times more Saturated Fat, 2.1 times more Carbohydrate and 2.5 times more Fiber than Fried Tofu, prepared with calcium sulfate.
• Both Fried Tofu, prepared with calcium sulfate and Blanched Almonds have similar amounts of Omega 6 and Protein per 5 oz.
• Both Fried Tofu, prepared with calcium sulfate as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.