Comparing Nutrients in 100 grams Fried Tofu VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Fried Tofu	26%	62%	12%
Almond paste	8%	52%	40%

Macro Nutrients

	Fried Tofu	Almond paste	Recommended Dietary Allowance
Energy	9.3% 270kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	21% 20g	28.6% 27.7g	97g per day for Men 19-50 years
Saturated Fat	9.1% 2.9g	8.2% 2.63g	32g per day for Men 19-50 years
Omega 3	84% 1.35g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	59% 10g	32.8% 5.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.8% 8.86g	36.8% 48g	130g per day for Men 19-50 years
Sugars	3.75% 2.72g	50% 36.3g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	10.3% 3.9g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	33.6% 19g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Fried Tofu	Almond paste	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	6.83% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.63% 0.1mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.6% 0.099mg	2.77% 0.036mg	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	6.75% 27μg	18.3% 73μg	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	0.11% 0.1mg	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	0.27% 0.04mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.5% 7.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Tofu	Almond paste	Recommended Dietary Allowance
Calcium	37.2% 372mg	17% 172mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	50.4% 0.45mg	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	61% 4.87mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	37.2% 0.86mg	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	41% 287mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	9.24% 314mg	3400mg per day for Men 19-50 years
Selenium	52% 28.5μg	7.64% 4.2μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	13.5% 1.48mg	11mg per day for Men 19-50 years
Water	1.37% 50.5g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Fried Tofu VS Almond paste per 100 g

Compare the macro and micronutrient content in 100 g of Fried Tofu versus 100 g of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Fried Tofu vs Almond paste:

• 100 grams of Fried Tofu have 2.1 times more Vitamin B1, 1.2 times more Vitamin B5, 2.8 times more Vitamin B6 and more Vitamin K than Almond paste.
• While 100 g of Almond paste contain 8.3 times more Vitamin B2, 14.2 times more Vitamin B3, 2.7 times more Vitamin B9 and 338.5 times more Vitamin E than Fried Tofu.
• 100 grams of Fried Tofu have insufficient amounts of Vitamin B3 and Vitamin E
• 100 grams of Almond paste have insufficient amounts of Vitamin K
• Both Fried Tofu as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Fried Tofu vs Almond paste:

• 100 grams of Fried Tofu have 2.2 times more Calcium, 3 times more Iron, 1.7 times more Manganese, 6.8 times more Selenium and 1.3 times more Zinc than Almond paste.
• While 100 g of Almond paste contain 2.2 times more Magnesium and 2.2 times more Potassium than Fried Tofu.
• Both Fried Tofu and Almond paste contain similar levels of Copper and Phosphorus per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Fried Tofu have 6.8 times more Omega 3, 1.8 times more Omega 6 and 2.1 times more Protein than Almond paste.
• While 100 g of Almond paste contain 1.7 times more Energy, 1.4 times more Fat, 5.4 times more Carbohydrate and 13.3 times more Sugars than Fried Tofu.
• Both Fried Tofu and Almond paste offer comparable quantities of Saturated Fat and Fiber per 100 grams.