Comparing Nutrients in 300 calories Raw Regular Tofu Prepared with Calcium SulfateVS Roasted Almonds

Weight per 300 calories

Raw Regular Tofu Prepared with Calcium Sulfate

395g

Roasted Almonds

50.2g

Dry Roasted Almonds have 7.9 times more energy per unit of mass than Raw Regular Tofu Prepared with Calcium Sulfate, which is very high in comparison to other foods. Raw Regular Tofu Prepared with Calcium Sulfate having average energy density.

Which food has more nutrients per 300 calories - Raw Regular Tofu Prepared with Calcium Sulfate or Roasted Almonds?

Macros Ratio

Protein Fat Carbs

Raw Regular Tofu Prepared with Calcium Sulfate

39%

52%

Roasted Almonds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Raw Regular Tofu Prepared with Calcium Sulfatevs Roasted 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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19.5%19g

Fat

27%26.4g

19 gvs26.4 g

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

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8.52%2.73g

Saturated Fat

6.4%2.05g

2.73 gvs2.05 g

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

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78.7%1.26g

Omega 3

0.31%0.005g

1.26 gvs0.005 g

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

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55.3%9.4g

Omega 6

38.2%6.5g

9.4 gvs6.5 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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5.68%7.4g

Carbohydrate

8.1%10.5g

7.4 gvs10.5 g

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

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3.38%2.45g

Sugars

3.36%2.44g

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

2.45 gvs2.44 g

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

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Fructose

0.007%0.005g

≤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 gvs0.005 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

%2.4g

NA gvs2.4 g

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

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3.1%1.2g

Fiber

14.4%5.47g

1.2 gvs5.47 g

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

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57%32g

Protein

18.8%10.5g

32 gvs10.5 g

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

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Vitamins

Raw Regular Tofu Prepared with Calcium Sulfatevs Roasted 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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26.6%0.32mg

Vitamin B1

3.2%0.039mg

Thiamine

0.32 mgvs0.039 mg

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

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15.8%0.21mg

Vitamin B2

46%0.6mg

Riboflavin

0.21 mgvs0.6 mg

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

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4.8%0.77mg

Vitamin B3

11.4%1.82mg

Niacin, nicotinic acid, niacinamide

0.77 mgvs1.82 mg

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

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5.37%0.27mg

Vitamin B5

3.22%0.16mg

Pantothenic acid

0.27 mgvs0.16 mg

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

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14.3%0.19mg

Vitamin B6

5.25%0.068mg

Pyridoxine

0.19 mgvs0.068 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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15%59.2μg

Vitamin B9

6.9%27.6μg

Folates and Folic Acid

59.2 μgvs27.6 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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0.44%0.39mg

Vitamin C

0%0mg

Ascorbic acid

0.39 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%0.039mg

Vitamin E

80%12mg

Tocopherols and Tocotrienols

0.039 mgvs12 mg

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

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7.9%9.47μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

9.47 μgvs0 μg

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

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Minerals

Raw Regular Tofu Prepared with Calcium Sulfatevs Roasted Almonds

138%1382mg

Calcium

13.4%134mg

1382 mgvs134 mg

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

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84.6%0.76mg

Copper

61.3%0.55mg

0.76 mgvs0.55 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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264%21mg

Iron

23.4%1.87mg

21 mgvs1.87 mg

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

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28%118mg

Magnesium

33.3%140mg

118 mgvs140 mg

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

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104%2.4mg

Manganese

48.7%1.1mg

2.4 mgvs1.1 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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54.7%383mg

Phosphorus

33.8%236mg

383 mgvs236 mg

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

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14%478mg

Potassium

10.5%358mg

478 mgvs358 mg

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

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64%35μg

Selenium

1.82%1μg

35 μgvs1 μg

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

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1.84%27.6mg

Sodium

0.1%1.5mg

27.6 mgvs1.5 mg

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

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28.7%3.16mg

Zinc

15%1.66mg

3.16 mgvs1.66 mg

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

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9.02%334g

Water

0.033%1.2g

334 gvs1.2 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 Raw Regular Tofu Prepared with Calcium Sulfate vs Roasted Almonds:

Raw Regular Tofu Prepared with Calcium Sulfate has 8.3 times more Vitamin B1, 1.7 times more Vitamin B5, 2.7 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
While Dry Roasted Almonds contain 2.9 times more Vitamin B2, 2.4 times more Vitamin B3 and 303.7 times more Vitamin E than Raw Regular Tofu Prepared with Calcium Sulfate.
Both Raw Regular Tofu Prepared with Calcium Sulfate as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Raw Regular Tofu Prepared with Calcium Sulfate vs Roasted Almonds:

Raw Regular Tofu Prepared with Calcium Sulfate has 10.3 times more Calcium, 1.4 times more Copper, 11.3 times more Iron, 2.1 times more Manganese, 1.6 times more Phosphorus, 1.3 times more Potassium, 35 times more Selenium, 1.9 times more Zinc and 276 times more Water than Dry Roasted Almonds.
Both Raw Regular Tofu Prepared with Calcium Sulfate and Dry Roasted Almonds have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Regular Tofu Prepared with Calcium Sulfate has 1.3 times more Saturated Fat, 251 times more Omega 3, 1.4 times more Omega 6 and 3 times more Protein than Dry Roasted Almonds.
While Dry Roasted Almonds contain 1.4 times more Fat, 1.4 times more Carbohydrate and 4.6 times more Fiber than Raw Regular Tofu Prepared with Calcium Sulfate.
Both Raw Regular Tofu Prepared with Calcium Sulfate and Dry Roasted Almonds have similar amounts of Energy and Sugars per 300 kcal.
Both Raw Regular Tofu Prepared with Calcium Sulfate as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Raw Regular Tofu Prepared with Calcium SulfateVS Tofu, dried-frozen (koyadofu), prepared with calcium sulfateRoasted AlmondsVS Tofu, dried-frozen (koyadofu), prepared with calcium sulfateRaw Regular Tofu Prepared with Calcium SulfateVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

Compare Foods

Comparing Nutrients in 300 calories Raw Regular Tofu Prepared with Calcium SulfateVS Roasted Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Raw Regular Tofu Prepared with Calcium Sulfate or Roasted Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: