Comparing Nutrients in 100 calories Fried TofuVS Almonds

Weight per 100 calories

Fried Tofu

37g

Almonds

17.3g

Almonds have 2.1 times more energy per unit of mass than Fried Tofu, which is very high in comparison to other foods. Fried Tofu having high energy density.

Which food has more nutrients per 100 calories - Fried Tofu or Almonds?

Macros Ratio

Protein Fat Carbs

Fried Tofu

26%

62%

12%

Almonds

14%

72%

14%

100 kcal ▼

Macro Nutrients

Fried Tofuvs 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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7.7%7.47g

Fat

8.9%8.62g

7.47 gvs8.62 g

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

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3.38%1.1g

Saturated Fat

2.05%0.66g

1.1 gvs0.66 g

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

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31%0.5g

Omega 3

0.032%0.001g

0.5 gvs0.001 g

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

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22%3.72g

Omega 6

12.5%2.13g

3.72 gvs2.13 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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2.52%3.3g

Carbohydrate

2.86%3.72g

3.3 gvs3.72 g

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

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1.4%1g

Sugars

1.04%0.75g

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

1 gvs0.75 g

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

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Fructose

0.026%0.019g

≤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 gvs0.019 g

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

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Glucose

%0.029g

NA gvs0.029 g

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

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Sucrose

%0.68g

NA gvs0.68 g

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

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3.8%1.44g

Fiber

5.7%2.16g

1.44 gvs2.16 g

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

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12.4%6.97g

Protein

6.52%3.65g

6.97 gvs3.65 g

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

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Vitamins

Fried Tofuvs Almonds

0.041%0.37μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0.37 μgvs0 μg

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

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5.25%0.063mg

Vitamin B1

2.95%0.035mg

Thiamine

0.063 mgvs0.035 mg

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

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1.42%0.019mg

Vitamin B2

15%0.2mg

Riboflavin

0.019 mgvs0.2 mg

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

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0.23%0.037mg

Vitamin B3

3.9%0.62mg

Niacin, nicotinic acid, niacinamide

0.037 mgvs0.62 mg

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

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1.04%0.052mg

Vitamin B5

1.63%0.081mg

Pantothenic acid

0.052 mgvs0.081 mg

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

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2.82%0.037mg

Vitamin B6

1.82%0.024mg

Pyridoxine

0.037 mgvs0.024 mg

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

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Vitamin B7

33%9.84μg

Biotin

NA μgvs9.84 μg

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

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2.5%10μg

Vitamin B9

1.9%7.6μg

Folates and Folic Acid

10 μgvs7.6 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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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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0.099%0.015mg

Vitamin E

29.5%4.43mg

Tocopherols and Tocotrienols

0.015 mgvs4.43 mg

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

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2.4%2.9μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2.9 μgvs0 μg

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

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Minerals

Fried Tofuvs Almonds

13.8%138mg

Calcium

4.65%46.5mg

138 mgvs46.5 mg

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

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16.4%0.15mg

Copper

19.8%0.18mg

0.15 mgvs0.18 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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22.5%1.8mg

Iron

8%0.64mg

1.8 mgvs0.64 mg

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

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5.3%22.2mg

Magnesium

11%46.6mg

22.2 mgvs46.6 mg

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

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24%0.55mg

Manganese

16.4%0.38mg

0.55 mgvs0.38 mg

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

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Molybdenum

17.4%7.82μg

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

NA μgvs7.82 μg

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

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15%106mg

Phosphorus

12%83mg

106 mgvs83 mg

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

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1.6%54mg

Potassium

3.72%127mg

54 mgvs127 mg

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

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19%10.6μg

Selenium

1.3%0.71μg

10.6 μgvs0.71 μg

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

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0.4%5.93mg

Sodium

0.012%0.17mg

5.93 mgvs0.17 mg

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

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6.7%0.74mg

Zinc

4.9%0.54mg

0.74 mgvs0.54 mg

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

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0.51%18.7g

Water

0.021%0.76g

18.7 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 Fried Tofu vs Almonds:

Fried Tofu has 1.8 times more Vitamin B1, 1.5 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin K than Almonds.
While Almonds contain 10.6 times more Vitamin B2, 16.9 times more Vitamin B3, 1.6 times more Vitamin B5 and 298.8 times more Vitamin E than Fried Tofu.
Both Fried Tofu as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Fried Tofu vs Almonds:

Fried Tofu has 3 times more Calcium, 2.8 times more Iron, 1.5 times more Manganese, 1.3 times more Phosphorus, 14.9 times more Selenium and 1.4 times more Zinc than Almonds.
While Almonds contain 2.1 times more Magnesium and 2.3 times more Potassium than Fried Tofu.
Both Fried Tofu and Almonds have similar amounts of Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Fried Tofu has 1.6 times more Saturated Fat, 962.1 times more Omega 3, 1.7 times more Omega 6, 1.3 times more Sugars and 1.9 times more Protein than Almonds.
While Almonds contain 1.5 times more Fiber than Fried Tofu.
Both Fried Tofu and Almonds have similar amounts of Energy, Fat and Carbohydrate per 100 kcal.
Both Fried Tofu as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Fried TofuVS OkaraAlmondsVS OkaraFried TofuVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 100 calories Fried TofuVS Almonds

Weight per 100 calories

Which food has more nutrients per 100 calories - Fried Tofu or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: