Comparing Nutrients in 100 calories Mori-nu soft silken tofuVS Blanched Almonds

Weight per 100 calories

Mori-nu soft silken tofu

182g

Blanched Almonds

17g

Blanched Almonds have 10.7 times more energy per unit of mass than Mori-nu silken tofu, soft, which is very high in comparison to other foods. Mori-nu soft silken tofu having low energy density.

Which food has more nutrients per 100 calories - Mori-nu soft silken tofu or Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Mori-nu soft silken tofu

35%

44%

21%

Blanched Almonds

14%

75%

11%

100 kcal ▼

Macro Nutrients

Mori-nu soft silken tofuvs Blanched Almonds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.06%4.9g

Fat

9.18%8.9g

4.9 gvs8.9 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.03%0.65g

Saturated Fat

2.1%0.67g

0.65 gvs0.67 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

0.042%0.001g

NA gvs0.001 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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Omega 6

12.3%2.1g

NA gvs2.1 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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4.06%5.27g

Carbohydrate

2.43%3.16g

5.27 gvs3.16 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.3%2.4g

Sugars

1.1%0.78g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.4 gvs0.78 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.005g

NA gvs0.005 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.76g

NA gvs0.76 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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0.48%0.18g

Fiber

4.4%1.68g

0.18 gvs1.68 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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15.6%8.73g

Protein

6.48%3.63g

8.73 gvs3.63 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Mori-nu soft silken tofuvs Blanched Almonds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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15%0.18mg

Vitamin B1

2.7%0.032mg

Thiamine

0.18 mgvs0.032 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.6%0.073mg

Vitamin B2

9.27%0.12mg

Riboflavin

0.073 mgvs0.12 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.4%0.55mg

Vitamin B3

3.7%0.59mg

Niacin, nicotinic acid, niacinamide

0.55 mgvs0.59 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

1.06%0.053mg

Pantothenic acid

NA mgvs0.053 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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1.54%0.02mg

Vitamin B6

1.5%0.019mg

Pyridoxine

0.02 mgvs0.019 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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Vitamin B9

2.08%8.3μg

Folates and Folic Acid

NA μgvs8.3 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

27%4.03mg

Tocopherols and Tocotrienols

NA mgvs4.03 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Mori-nu soft silken tofuvs Blanched Almonds

5.64%56.4mg

Calcium

4%40mg

56.4 mgvs40 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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42%0.38mg

Copper

19.3%0.17mg

0.38 mgvs0.17 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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18.6%1.5mg

Iron

6.95%0.56mg

1.5 mgvs0.56 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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12.6%52.7mg

Magnesium

11%45.4mg

52.7 mgvs45.4 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

13.5%0.31mg

NA mgvs0.31 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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16%113mg

Phosphorus

11.6%81.5mg

113 mgvs81.5 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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9.63%327mg

Potassium

3.3%112mg

327 mgvs112 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

0.99%0.54μg

NA μgvs0.54 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.61%9.1mg

Sodium

0.21%3.22mg

9.1 mgvs3.22 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.6%0.95mg

Zinc

4.58%0.5mg

0.95 mgvs0.5 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.37%162g

Water

0.021%0.76g

162 gvs0.76 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Mori-nu soft silken tofu vs Blanched Almonds:

Mori-nu silken tofu, soft has 5.6 times more Vitamin B1 than Blanched Almonds.
While Blanched Almonds contain 1.7 times more Vitamin B2 than Mori-nu silken tofu, soft.
Both Mori-nu silken tofu, soft and Blanched Almonds have similar amounts of Vitamin B3 and Vitamin B6 per 100 kcal.
Both Mori-nu silken tofu, soft as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Mori-nu soft silken tofu vs Blanched Almonds:

Mori-nu silken tofu, soft has 1.4 times more Calcium, 2.2 times more Copper, 2.7 times more Iron, 1.4 times more Phosphorus, 2.9 times more Potassium, 1.9 times more Zinc and 211.7 times more Water than Blanched Almonds.
Both Mori-nu silken tofu, soft and Blanched Almonds have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Mori-nu silken tofu, soft has 1.7 times more Carbohydrate, 3 times more Sugars and 2.4 times more Protein than Blanched Almonds.
While Blanched Almonds contain 1.8 times more Fat and 9.2 times more Fiber than Mori-nu silken tofu, soft.
Both Mori-nu silken tofu, soft and Blanched Almonds have similar amounts of Energy and Saturated Fat per 100 kcal.
Both Mori-nu silken tofu, soft as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Mori-nu soft silken tofuVS Mori-nu firm silken tofuBlanched AlmondsVS Mori-nu firm silken tofuMori-nu soft silken tofuVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 100 calories Mori-nu soft silken tofuVS Blanched Almonds

Weight per 100 calories

Which food has more nutrients per 100 calories - Mori-nu soft silken tofu or Blanched Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: