Comparing Nutrients in 300 calories Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)VS Almonds

Weight per 300 calories

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

385g

Almonds

51.8g

Almonds have 7.4 times more energy per unit of mass than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari), which is very high in comparison to other foods. Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) having average energy density.

Which food has more nutrients per 300 calories - Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) or Almonds?

Macros Ratio

Protein Fat Carbs

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

42%

44%

14%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

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

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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16.5%16g

Fat

26.7%26g

16 gvs26 g

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

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9.53%3.05g

Saturated Fat

6.16%1.97g

3.05 gvs1.97 g

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

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40%0.64g

Omega 3

0.097%0.002g

0.64 gvs0.002 g

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

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33.2%5.65g

Omega 6

37.6%6.4g

5.65 gvs6.4 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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8.43%11g

Carbohydrate

8.6%11g

11 gvs11 g

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

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3.2%2.3g

Sugars

3.1%2.25g

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

2.3 gvs2.25 g

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

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Fructose

0.079%0.057g

≤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 gvs0.057 g

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

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Glucose

%0.088g

NA gvs0.088 g

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

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Sucrose

%2.05g

NA gvs2.05 g

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

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9.1%3.46g

Fiber

17%6.48g

3.46 gvs6.48 g

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

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62%34.8g

Protein

19.6%11g

34.8 gvs11 g

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

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Vitamins

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)vs 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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19.2%0.23mg

Vitamin B1

8.85%0.11mg

Thiamine

0.23 mgvs0.11 mg

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

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18.6%0.24mg

Vitamin B2

45.4%0.59mg

Riboflavin

0.24 mgvs0.59 mg

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

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2.43%0.39mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

0.39 mgvs1.87 mg

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

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8.46%0.42mg

Vitamin B5

4.9%0.24mg

Pantothenic acid

0.42 mgvs0.24 mg

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

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21%0.27mg

Vitamin B6

5.46%0.071mg

Pyridoxine

0.27 mgvs0.071 mg

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

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Vitamin B7

98%29.5μg

Biotin

NA μgvs29.5 μg

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

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18.3%73μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

73 μgvs22.8 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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0.85%0.77mg

Vitamin C

0%0mg

Ascorbic acid

0.77 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%0.038mg

Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

0.038 mgvs13.3 mg

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

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7.7%9.23μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

9.23 μgvs0 μg

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

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Minerals

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

77.3%773mg

Calcium

14%139mg

773 mgvs139 mg

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

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91%0.82mg

Copper

59.4%0.53mg

0.82 mgvs0.53 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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77.4%6.2mg

Iron

24%1.92mg

6.2 mgvs1.92 mg

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

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34%142mg

Magnesium

33.3%140mg

142 mgvs140 mg

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

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105%2.4mg

Manganese

49%1.13mg

2.4 mgvs1.13 mg

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

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Molybdenum

52%23.5μg

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

NA μgvs23.5 μg

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

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66.5%465mg

Phosphorus

35.6%249mg

465 mgvs249 mg

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

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16.7%569mg

Potassium

11%380mg

569 mgvs380 mg

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

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69.2%38μg

Selenium

3.86%2.12μg

38 μgvs2.12 μg

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

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3.08%46mg

Sodium

0.035%0.52mg

46 mgvs0.52 mg

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

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29%3.2mg

Zinc

14.7%1.6mg

3.2 mgvs1.6 mg

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

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8.62%319g

Water

0.062%2.3g

319 gvs2.3 g

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

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Lets compare vitamin content per 300 calories of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Almonds:

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 2.2 times more Vitamin B1, 1.7 times more Vitamin B5, 3.8 times more Vitamin B6, 3.2 times more Vitamin B9 and more Vitamin K than Almonds.
While Almonds contain 2.4 times more Vitamin B2, 4.8 times more Vitamin B3 and 345.3 times more Vitamin E than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Almonds:

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 5.5 times more Calcium, 1.5 times more Copper, 3.2 times more Iron, 2.1 times more Manganese, 1.9 times more Phosphorus, 1.5 times more Potassium, 17.9 times more Selenium, 89.1 times more Sodium, 2 times more Zinc and 139.6 times more Water than Almonds.
Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Almonds have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 1.5 times more Saturated Fat, 413.2 times more Omega 3 and 3.2 times more Protein than Almonds.
While Almonds contain 1.6 times more Fat and 1.9 times more Fiber than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Almonds have similar amounts of Energy, Omega 6, Carbohydrate and Sugars per 300 kcal.
Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)VS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)AlmondsVS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)VS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)VS Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: