Comparing Nutrients in 5 ounces Raw Regular Tofu Prepared with Calcium Sulfate VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%
Almonds	14%	72%	14%

Macro Nutrients

	Raw Regular Tofu Prepared with Calcium Sulfate	Almonds	Recommended Dietary Allowance
Energy	3.7% 108kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.78g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	3.06% 0.98g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	28.3% 0.45g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	20% 3.37g	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	2.04% 2.65g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	1.1% 0.43g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Raw Regular Tofu Prepared with Calcium Sulfate	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.57% 0.11mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.73% 0.28mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.93% 0.096mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.12% 0.067mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	15.6% 62.4μg	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	0.16% 0.14mg	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	0.094% 0.014mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Regular Tofu Prepared with Calcium Sulfate	Almonds	Recommended Dietary Allowance
Calcium	49.6% 496mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	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	95% 7.6mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19.6% 137mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	5.04% 172mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	23% 12.6μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	3.24% 120g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Raw Regular Tofu Prepared with Calcium Sulfate vs Almonds:

• Raw Regular Tofu Prepared with Calcium Sulfate has more Vitamin K than Almonds.
• While Almonds contain 2.5 times more Vitamin B1, 21.9 times more Vitamin B2, 18.6 times more Vitamin B3, 6.9 times more Vitamin B5, 2.9 times more Vitamin B6, 2.9 times more Vitamin B9 and 2563 times more Vitamin E than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Raw Regular Tofu Prepared with Calcium Sulfate vs Almonds:

• Raw Regular Tofu Prepared with Calcium Sulfate has 1.3 times more Calcium, 1.4 times more Iron, 2.2 times more Selenium and 19.2 times more Water than Almonds.
• While Almonds contain 5.3 times more Copper, 9 times more Magnesium, 3.6 times more Manganese, 5 times more Phosphorus, 6.1 times more Potassium and 3.9 times more Zinc than Raw Regular Tofu Prepared with Calcium Sulfate.

Comparison of macro-nutrients per 5 ounces:

• Raw Regular Tofu Prepared with Calcium Sulfate has 106.3 times more Omega 3 than Almonds.
• While Almonds contain 7.6 times more Energy, 10.4 times more Fat, 5.5 times more Saturated Fat, 5.2 times more Omega 6, 11.5 times more Carbohydrate, 7 times more Sugars, 41.7 times more Fiber and 2.6 times more Protein than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.