Comparing Nutrients in 14 ounces Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS Roasted Almonds

Macros Ratio

Protein Fat Carbs

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

43%

50%

Roasted Almonds

13%

74%

13%

14 oz ▼

Macro Nutrients

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)vs Roasted Almonds

8.35%242kcal

Energy

82%2373kcal

242 kcalvs2373 kcal

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

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15%14.6g

Fat

215%209g

14.6 gvs209 g

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

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6.6%2.1g

Saturated Fat

50.8%16.2g

2.1 gvs16.2 g

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

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61%0.98g

Omega 3

2.5%0.04g

0.98 gvs0.04 g

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

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43%7.3g

Omega 6

302%51.4g

7.3 gvs51.4 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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3.6%4.7g

Carbohydrate

64%83.4g

4.7 gvs83.4 g

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

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3.83%2.78g

Sugars

26.6%19.3g

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

2.78 gvs19.3 g

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

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Fructose

0.055%0.04g

≤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 gvs0.04 g

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

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Glucose

%0.04g

NA gvs0.04 g

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

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Sucrose

%19g

NA gvs19 g

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

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2.1%0.79g

Fiber

114%43.3g

0.79 gvs43.3 g

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

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51%28.5g

Protein

149%83g

28.5 gvs83 g

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

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Vitamins

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)vs Roasted 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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15.5%0.19mg

Vitamin B1

25.5%0.31mg

Thiamine

0.19 mgvs0.31 mg

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

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11.3%0.15mg

Vitamin B2

365%4.75mg

Riboflavin

0.15 mgvs4.75 mg

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

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13.3%2.12mg

Vitamin B3

90%14.4mg

Niacin, nicotinic acid, niacinamide

2.12 mgvs14.4 mg

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

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4.05%0.2mg

Vitamin B5

25.5%1.27mg

Pantothenic acid

0.2 mgvs1.27 mg

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

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16%0.21mg

Vitamin B6

41.5%0.54mg

Pyridoxine

0.21 mgvs0.54 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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43.7%175μg

Vitamin B9

54.6%218μg

Folates and Folic Acid

175 μgvs218 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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0.88%0.79mg

Vitamin C

0%0mg

Ascorbic acid

0.79 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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0.26%0.04mg

Vitamin E

632%95mg

Tocopherols and Tocotrienols

0.04 mgvs95 mg

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

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6.6%7.94μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

7.94 μgvs0 μg

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

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Minerals

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)vs Roasted Almonds

44%441mg

Calcium

106%1064mg

441 mgvs1064 mg

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

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69.2%0.62mg

Copper

485%4.36mg

0.62 mgvs4.36 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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55%4.4mg

Iron

185%15mg

4.4 mgvs15 mg

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

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25.5%107mg

Magnesium

264%1107mg

107 mgvs1107 mg

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

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67%1.54mg

Manganese

385%8.86mg

1.54 mgvs8.86 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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52%365mg

Phosphorus

267%1869mg

365 mgvs1869 mg

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

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14%476mg

Potassium

83.2%2830mg

476 mgvs2830 mg

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

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64.2%35.3μg

Selenium

14.4%7.94μg

35.3 μgvs7.94 μg

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

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2.1%31.8mg

Sodium

0.79%12mg

31.8 mgvs12 mg

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

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23%2.54mg

Zinc

119%13mg

2.54 mgvs13 mg

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

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9.36%346g

Water

0.26%9.57g

346 gvs9.57 g

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

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Lets compare vitamin content per 14 ounces of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Roasted Almonds:

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has more Vitamin K than Dry Roasted Almonds.
While Dry Roasted Almonds contain 1.6 times more Vitamin B1, 32.4 times more Vitamin B2, 6.8 times more Vitamin B3, 6.3 times more Vitamin B5, 2.6 times more Vitamin B6 and 2390 times more Vitamin E than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Dry Roasted Almonds have similar amounts of Vitamin B9 per 14 oz.
Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Roasted Almonds:

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 4.5 times more Selenium and 36.2 times more Water than Dry Roasted Almonds.
While Dry Roasted Almonds contain 2.4 times more Calcium, 7 times more Copper, 3.4 times more Iron, 10.3 times more Magnesium, 5.7 times more Manganese, 5.1 times more Phosphorus, 5.9 times more Potassium and 5.2 times more Zinc than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).

Comparison of macro-nutrients per 14 ounces:

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 24.6 times more Omega 3 than Dry Roasted Almonds.
While Dry Roasted Almonds contain 9.8 times more Energy, 14.2 times more Fat, 7.7 times more Saturated Fat, 7.1 times more Omega 6, 17.8 times more Carbohydrate, 6.9 times more Sugars, 54.5 times more Fiber and 2.9 times more Protein than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS KoyadofuRoasted AlmondsVS KoyadofuTofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

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Comparing Nutrients in 14 ounces Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS Roasted Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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