Comparing Nutrients in 7 ounces Roasted Almonds VS Hard Tofu, prepared with nigari

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Hard Tofu, prepared with nigari	32%	57%	11%

Macro Nutrients

	Roasted Almonds	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Energy	41% 1187kcal	9.92% 288kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	20.4% 20g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	8.96% 2.87g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	82.7% 1.32g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	58% 9.86g	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	6.7% 8.7g	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	3.13% 1.2g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	1.47% 0.073mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	5.95% 0.077mg	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	11% 43.7μg	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	0.66% 0.6mg	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	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Calcium	53% 532mg	68.5% 685mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	72.3% 0.65mg	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	68.2% 5.46mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	91% 2.1mg	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	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	8.52% 290mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	60.6% 33.3μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Hard Tofu, prepared with nigari per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Almonds versus 7 oz of Hard Tofu, prepared with nigari to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Almonds vs Hard Tofu, prepared with nigari:

• 7 ounces of Roasted Almonds have 1.8 times more Vitamin B1, 15.5 times more Vitamin B2, 5.7 times more Vitamin B3, 8.7 times more Vitamin B5, 3.5 times more Vitamin B6 and 2.5 times more Vitamin B9 than Hard Tofu, prepared with nigari.
• 7 ounces of Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B5
• Both Dry Roasted Almonds as well as Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Almonds vs Hard Tofu, prepared with nigari:

• 7 ounces of Roasted Almonds have 3.4 times more Copper, 1.4 times more Iron, 5.3 times more Magnesium, 2.1 times more Manganese, 2 times more Phosphorus, 4.9 times more Potassium and 2 times more Zinc than Hard Tofu, prepared with nigari.
• While 7 oz of Hard Tofu, prepared with nigari contain 1.3 times more Calcium and 8.4 times more Selenium than Dry Roasted Almonds.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Almonds have 4.1 times more Energy, 5.3 times more Fat, 2.8 times more Saturated Fat, 2.6 times more Omega 6, 4.8 times more Carbohydrate, 18.2 times more Fiber and 1.7 times more Protein than Hard Tofu, prepared with nigari.
• While 7 oz of Hard Tofu, prepared with nigari contain 66.7 times more Omega 3 than Dry Roasted Almonds.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3
• 7 ounces of Hard Tofu, prepared with nigari provide inadequate amounts of Fiber