Comparing Nutrients in 7 ounces Almonds VS Raw Firm Tofu Prepared with Calcium Sulfate

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Raw Firm Tofu Prepared with Calcium Sulfate	44%	49%	7%

Macro Nutrients

	Almonds	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	39.6% 1149kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	18% 17.3g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	7.82% 2.5g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	72% 1.15g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	50.7% 8.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	4.24% 5.5g	130g per day for Men 19-50 years
Sugars	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 7.84g	NA	g per day for Men 19-50 years
Fiber	65.3% 25g	12% 4.56g	38g per day for Men 19-50 years
Protein	75% 42g	61% 34.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	4.73% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	5.28% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	14.4% 57.5μg	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	0.44% 0.4mg	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	339% 51mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	53.4% 534mg	136% 1355mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	83.3% 0.75mg	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	92% 7.36mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	102% 2.34mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	54% 377mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	62.8% 34.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	3.75% 139g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Raw Firm Tofu Prepared with Calcium Sulfate per 7 oz

Compare the macro and micronutrient content in 7 oz of Almonds versus 7 oz of Raw Firm Tofu Prepared with Calcium Sulfate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Almonds vs Raw Firm Tofu Prepared with Calcium Sulfate:

• 7 ounces of Almonds have 1.3 times more Vitamin B1, 11.2 times more Vitamin B2, 9.5 times more Vitamin B3, 3.5 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Firm Tofu Prepared with Calcium Sulfate.
• Both Almonds as well as Raw Firm Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Almonds vs Raw Firm Tofu Prepared with Calcium Sulfate:

• 7 ounces of Almonds have 2.7 times more Copper, 1.4 times more Iron, 4.7 times more Magnesium, 1.8 times more Manganese, 2.5 times more Phosphorus, 3.1 times more Potassium and 2 times more Zinc than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 7 oz of Raw Firm Tofu Prepared with Calcium Sulfate contain 2.5 times more Calcium and 4.2 times more Selenium than Almonds.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Almonds have 4 times more Energy, 5.7 times more Fat, 3 times more Saturated Fat, 2.8 times more Omega 6, 7.8 times more Carbohydrate, 5.4 times more Fiber and 1.2 times more Protein than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 7 oz of Raw Firm Tofu Prepared with Calcium Sulfate contain 194 times more Omega 3 than Almonds.
• 7 ounces of Almonds provide inadequate amounts of Omega 3