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

Macros Ratio

	Protein	Fat	Carbs
Raw Firm Tofu Prepared with Calcium Sulfate	44%	49%	7%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Raw Firm Tofu Prepared with Calcium Sulfate	Blanched Almonds	Recommended Dietary Allowance
Energy	9.85% 286kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.3g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	7.82% 2.5g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	72% 1.15g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	50.7% 8.6g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.24% 5.5g	28.5% 37g	130g per day for Men 19-50 years
Sugars	NA	12.7% 9.2g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	NA	% 8.85g	g per day for Men 19-50 years
Fiber	12% 4.56g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	61% 34.3g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Raw Firm Tofu Prepared with Calcium Sulfate	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.73% 0.76mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.28% 0.26mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	17.6% 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	14.4% 57.5μg	24.3% 97μg	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	0.44% 0.4mg	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	NA	314% 47mg	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

	Raw Firm Tofu Prepared with Calcium Sulfate	Blanched Almonds	Recommended Dietary Allowance
Calcium	136% 1355mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	226% 2.04mg	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	66% 5.28mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	102% 2.34mg	158% 3.64mg	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	54% 377mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	62.8% 34.5μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	3.75% 139g	0.24% 8.95g	3700g per day for Men 19-50 years

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

• Blanched Almonds contain 7 times more Vitamin B2, 9.2 times more Vitamin B3, 2.4 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Firm Tofu Prepared with Calcium Sulfate.
• Both Raw Firm Tofu Prepared with Calcium Sulfate and Blanched Almonds have similar amounts of Vitamin B1 per 7 oz.
• Both Raw Firm Tofu Prepared with Calcium Sulfate as well as Blanched Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 7 oz.

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

• Raw Firm Tofu Prepared with Calcium Sulfate has 2.9 times more Calcium, 5.4 times more Selenium and 15.5 times more Water than Blanched Almonds.
• While Blanched Almonds contain 2.7 times more Copper, 4.6 times more Magnesium, 1.6 times more Manganese, 2.5 times more Phosphorus, 2.8 times more Potassium, 1.4 times more Sodium and 1.9 times more Zinc than Raw Firm Tofu Prepared with Calcium Sulfate.
• Both Raw Firm Tofu Prepared with Calcium Sulfate and Blanched Almonds have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Firm Tofu Prepared with Calcium Sulfate has 145.5 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 4.1 times more Energy, 6 times more Fat, 3.1 times more Saturated Fat, 2.8 times more Omega 6, 6.7 times more Carbohydrate and 4.3 times more Fiber than Raw Firm Tofu Prepared with Calcium Sulfate.
• Both Raw Firm Tofu Prepared with Calcium Sulfate and Blanched Almonds have similar amounts of Protein per 7 oz.
• Both Raw Firm Tofu Prepared with Calcium Sulfate as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.