Comparing Nutrients in 14 ounces Vitasoy USA Azumaya, Extra Firm TofuVS Almonds

Macros Ratio

Protein Fat Carbs

Vitasoy USA Azumaya, Extra Firm Tofu

46%

47%

Almonds

14%

72%

14%

14 oz ▼

Macro Nutrients

Vitasoy USA Azumaya, Extra Firm Tofuvs Almonds

12%349kcal

Energy

79.2%2298kcal

349 kcalvs2298 kcal

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

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19%18.3g

Fat

204%198g

18.3 gvs198 g

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

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7.44%2.4g

Saturated Fat

47%15g

2.4 gvs15 g

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

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Omega 3

0.74%0.012g

NA gvs0.012 g

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

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Omega 6

288%49g

NA gvs49 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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4.67%6.07g

Carbohydrate

65.8%85.5g

6.07 gvs85.5 g

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

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2.74%2g

Sugars

24%17.3g

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

2 gvs17.3 g

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

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Fructose

0.6%0.44g

≤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 gvs0.44 g

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

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Glucose

%0.67g

NA gvs0.67 g

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

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Sucrose

%15.7g

NA gvs15.7 g

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

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9.4%3.57g

Fiber

131%49.6g

3.57 gvs49.6 g

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

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71.4%40g

Protein

150%84g

40 gvs84 g

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

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Vitamins

Vitasoy USA Azumaya, Extra Firm Tofuvs Almonds

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

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

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Vitamin B1

68%0.81mg

Thiamine

NA mgvs0.81 mg

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

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Vitamin B2

347%4.5mg

Riboflavin

NA mgvs4.5 mg

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

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Vitamin B3

89.7%14.4mg

Niacin, nicotinic acid, niacinamide

NA mgvs14.4 mg

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

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Vitamin B5

37.4%1.87mg

Pantothenic acid

NA mgvs1.87 mg

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

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Vitamin B6

42%0.54mg

Pyridoxine

NA mgvs0.54 mg

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

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Vitamin B7

754%226μg

Biotin

NA μgvs226 μg

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

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Vitamin B9

43.7%175μg

Folates and Folic Acid

NA μgvs175 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

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Vitamin C

0%0mg

Ascorbic acid

NA 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

678%102mg

Tocopherols and Tocotrienols

NA mgvs102 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

Vitasoy USA Azumaya, Extra Firm Tofuvs Almonds

70%699mg

Calcium

107%1068mg

699 mgvs1068 mg

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

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Copper

455%4.1mg

NA mgvs4.1 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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84.3%6.75mg

Iron

184%14.7mg

6.75 mgvs14.7 mg

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

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Magnesium

255%1072mg

NA mgvs1072 mg

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

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Manganese

376%8.65mg

NA mgvs8.65 mg

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

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Molybdenum

400%180μg

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

NA μgvs180 μg

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

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Phosphorus

273%1909mg

NA mgvs1909 mg

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

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Potassium

85.6%2909mg

NA mgvs2909 mg

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

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Selenium

29.6%16.3μg

NA μgvs16.3 μg

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

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6.88%103mg

Sodium

0.26%3.97mg

103 mgvs3.97 mg

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

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Zinc

113%12.4mg

NA mgvs12.4 mg

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

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8.85%327g

Water

0.47%17.5g

327 gvs17.5 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 Vitasoy USA Azumaya, Extra Firm Tofu vs Almonds:

Both Vitasoy USA Azumaya, Extra Firm Tofu and Almonds have similar amounts of vitamins per 14 oz

Comparing minerals per 14 ounces for Vitasoy USA Azumaya, Extra Firm Tofu vs Almonds:

Vitasoy USA Azumaya, Extra Firm Tofu has 26 times more Sodium and 18.7 times more Water than Almonds.
While Almonds contain 1.5 times more Calcium and 2.2 times more Iron than Vitasoy USA Azumaya, Extra Firm Tofu.

Comparison of macro-nutrients per 14 ounces:

Almonds contain 6.6 times more Energy, 10.9 times more Fat, 6.3 times more Saturated Fat, 14.1 times more Carbohydrate, 8.7 times more Sugars, 13.9 times more Fiber and 2.1 times more Protein than Vitasoy USA Azumaya, Extra Firm Tofu.
Both Vitasoy USA Azumaya, Extra Firm Tofu as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Vitasoy USA Azumaya, Extra Firm TofuVS Vitasoy USA Azumaya, Firm TofuAlmondsVS Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Extra Firm TofuVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 14 ounces Vitasoy USA Azumaya, Extra Firm TofuVS Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: