Comparing Nutrients in 7 ounces MORI-NU silken Tofu, lite firm VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
MORI-NU silken Tofu, lite firm	68%	20%	12%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	MORI-NU silken Tofu, lite firm	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.68% 2.2g	27% 35g	130g per day for Men 19-50 years
Sugars	1.23% 0.89g	12.5% 9.03g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	0% 0g	55% 21g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	MORI-NU silken Tofu, lite firm	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.36% 0.22mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	18% 0.23mg	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	NA	13.4% 53.6μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	344% 51.5mg	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

	MORI-NU silken Tofu, lite firm	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	211% 1.9mg	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	18.6% 1.5mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	NA	212% 4.9mg	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	23% 161mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	3.68% 125mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	NA	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	11.2% 169mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: MORI-NU silken Tofu, lite firm VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of MORI-NU silken Tofu, lite firm versus 7 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of MORI-NU silken Tofu, lite firm vs Oil Roasted Almonds:

• 7 oz of Oil Roasted Almonds contain 2.3 times more Vitamin B1, 39.1 times more Vitamin B2, 33.3 times more Vitamin B3 and more Vitamin B6 than MORI-NU silken Tofu, lite firm.
• 7 ounces of MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B6
• Both MORI-NU silken Tofu, lite firm as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for MORI-NU silken Tofu, lite firm vs Oil Roasted Almonds:

• 7 ounces of MORI-NU silken Tofu, lite firm have 85 times more Sodium and 32.6 times more Water than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 8.1 times more Calcium, 7.9 times more Copper, 4.9 times more Iron, 27.4 times more Magnesium, 5.8 times more Phosphorus, 11.1 times more Potassium and 9.3 times more Zinc than MORI-NU silken Tofu, lite firm.
• 7 ounces of MORI-NU silken Tofu, lite firm lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Oil Roasted Almonds contain 16.4 times more Energy, 69 times more Fat, 31.6 times more Saturated Fat, 16.1 times more Carbohydrate, 10.1 times more Sugars, more Fiber and 3.4 times more Protein than MORI-NU silken Tofu, lite firm.
• 7 ounces of MORI-NU silken Tofu, lite firm provide inadequate amounts of Energy, Carbohydrate and Fiber