Comparing Nutrients in 7 ounces Roasted Almonds VS Tofu, dried-frozen (koyadofu), prepared with calcium sulfate

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	41%	53%	6%

Macro Nutrients

	Roasted Almonds	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Energy	41% 1187kcal	32% 933kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	62% 60.2g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	27.2% 8.7g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	251% 4g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	176% 30g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	12.7% 16.5g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 9.43g	NA	g per day for Men 19-50 years
Fiber	57% 21.6g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	186% 104g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	16.5% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	43.7% 0.57mg	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	27.3% 109μg	45.6% 183μg	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	1.54% 1.4mg	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	316% 47.4mg	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

	Roasted Almonds	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Calcium	53% 532mg	423% 4235mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	260% 2.34mg	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	93% 7.4mg	241% 19.3mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	85.5% 359mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	318% 7.32mg	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	134% 935mg	137% 958mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	1.17% 39.7mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	196% 108μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	88.4% 9.72mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.31% 11.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Tofu, dried-frozen (koyadofu), prepared with calcium sulfate per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Almonds versus 7 oz of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Almonds vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• 7 ounces of Roasted Almonds have 3.8 times more Vitamin B2 and 3.1 times more Vitamin B3 than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 7 oz of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contain 6.4 times more Vitamin B1, 1.3 times more Vitamin B5, 2.1 times more Vitamin B6 and 1.7 times more Vitamin B9 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Almonds vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• 7 ounces of Roasted Almonds have 1.5 times more Magnesium and 35.7 times more Potassium than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 7 oz of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contain 8 times more Calcium, 2.6 times more Iron, 1.7 times more Manganese, 27.2 times more Selenium and 1.5 times more Zinc than Dry Roasted Almonds.
• Both Roasted Almonds and Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contain similar levels of Copper and Phosphorus per seven ounces.
• 7 ounces of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Almonds have 1.3 times more Energy, 1.7 times more Fat, 2.5 times more Carbohydrate and 9.1 times more Fiber than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 7 oz of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contain 202.4 times more Omega 3 and 2.5 times more Protein than Dry Roasted Almonds.
• Both Roasted Almonds and Tofu, dried-frozen (koyadofu), prepared with calcium sulfate offer comparable quantities of Saturated Fat and Omega 6 per seven ounces.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3