Comparing Nutrients in 500 calories Mori-nu firm silken tofuVS Blanched Almonds

Weight per 500 calories

Mori-nu firm silken tofu

807g

Blanched Almonds

84.7g

Blanched Almonds have 9.5 times more energy per unit of mass than Mori-nu silken tofu, firm, which is very high in comparison to other foods. Mori-nu firm silken tofu having low energy density.

Which food has more nutrients per 500 calories - Mori-nu firm silken tofu or Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Mori-nu firm silken tofu

45%

40%

15%

Blanched Almonds

14%

75%

11%

500 kcal ▼

Macro Nutrients

Mori-nu firm silken tofuvs Blanched Almonds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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22.4%21.8g

Fat

46%44.5g

21.8 gvs44.5 g

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

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10.2%3.27g

Saturated Fat

10.5%3.35g

3.27 gvs3.35 g

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

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Omega 3

0.21%0.003g

NA gvs0.003 g

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

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Omega 6

61.6%10.5g

NA gvs10.5 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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15%19.4g

Carbohydrate

12%16g

19.4 gvs16 g

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

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14%10.2g

Sugars

5.4%3.92g

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

10.2 gvs3.92 g

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

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Fructose

0%0g

≤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 g

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

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Glucose

%0.025g

NA gvs0.025 g

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

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Sucrose

%3.78g

NA gvs3.78 g

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

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2.12%0.81g

Fiber

22%8.4g

0.81 gvs8.4 g

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

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99%55.6g

Protein

32.4%18g

55.6 gvs18 g

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

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Vitamins

Mori-nu firm silken tofuvs Blanched 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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68%0.81mg

Vitamin B1

13.5%0.16mg

Thiamine

0.81 mgvs0.16 mg

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

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25.4%0.33mg

Vitamin B2

46.3%0.6mg

Riboflavin

0.33 mgvs0.6 mg

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

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12.4%2mg

Vitamin B3

18.5%2.97mg

Niacin, nicotinic acid, niacinamide

2 mgvs2.97 mg

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

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Vitamin B5

5.32%0.27mg

Pantothenic acid

NA mgvs0.27 mg

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

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6.82%0.089mg

Vitamin B6

7.5%0.097mg

Pyridoxine

0.089 mgvs0.097 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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Vitamin B9

10.4%41.5μg

Folates and Folic Acid

NA μgvs41.5 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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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

134%20mg

Tocopherols and Tocotrienols

NA mgvs20 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

Mori-nu firm silken tofuvs Blanched Almonds

26%258mg

Calcium

20%200mg

258 mgvs200 mg

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

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182%1.64mg

Copper

97%0.87mg

1.64 mgvs0.87 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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104%8.3mg

Iron

34.7%2.78mg

8.3 mgvs2.78 mg

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

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52%218mg

Magnesium

54%227mg

218 mgvs227 mg

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

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Manganese

67.6%1.56mg

NA mgvs1.56 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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104%726mg

Phosphorus

58.2%408mg

726 mgvs408 mg

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

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46%1565mg

Potassium

16.4%558mg

1565 mgvs558 mg

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

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Selenium

4.93%2.7μg

NA μgvs2.7 μg

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

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19.4%290mg

Sodium

1.07%16mg

290 mgvs16 mg

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

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44.7%4.9mg

Zinc

23%2.5mg

4.9 mgvs2.5 mg

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

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19%705g

Water

0.1%3.82g

705 gvs3.82 g

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

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Lets compare vitamin content per 500 calories of Mori-nu firm silken tofu vs Blanched Almonds:

Mori-nu silken tofu, firm has 5 times more Vitamin B1 than Blanched Almonds.
While Blanched Almonds contain 1.8 times more Vitamin B2 and 1.5 times more Vitamin B3 than Mori-nu silken tofu, firm.
Both Mori-nu silken tofu, firm and Blanched Almonds have similar amounts of Vitamin B6 per 500 kcal.
Both Mori-nu silken tofu, firm as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Mori-nu firm silken tofu vs Blanched Almonds:

Mori-nu silken tofu, firm has 1.3 times more Calcium, 1.9 times more Copper, 3 times more Iron, 1.8 times more Phosphorus, 2.8 times more Potassium, 18 times more Sodium, 2 times more Zinc and 184.4 times more Water than Blanched Almonds.
Both Mori-nu silken tofu, firm and Blanched Almonds have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Mori-nu silken tofu, firm has 1.2 times more Carbohydrate, 2.6 times more Sugars and 3.1 times more Protein than Blanched Almonds.
While Blanched Almonds contain 2 times more Fat and 10.4 times more Fiber than Mori-nu silken tofu, firm.
Both Mori-nu silken tofu, firm and Blanched Almonds have similar amounts of Energy and Saturated Fat per 500 kcal.
Both Mori-nu silken tofu, firm as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Mori-nu firm silken tofuVS Mori-nu extra firm silken tofuBlanched AlmondsVS Mori-nu extra firm silken tofuMori-nu firm silken tofuVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 500 calories Mori-nu firm silken tofuVS Blanched Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Mori-nu firm silken tofu or Blanched Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: