Comparing Nutrients in 500 calories Blanched AlmondsVS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

Weight per 500 calories

Blanched Almonds

84.7g

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

820g

Blanched Almonds have 9.7 times more energy per 100g than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari). It has very high energy density when compared to other foods. Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) having low energy density.

Which food has more nutrients per 500 calories - Blanched Almonds or Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)?

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

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

43%

50%

500 kcal ▼

Macro Nutrients

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

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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46%44.5g

Fat

31%30.2g

44.5 gvs30.2 g

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

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10.5%3.35g

Saturated Fat

13.7%4.37g

3.35 gvs4.37 g

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

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0.21%0.003g

Omega 3

126%2g

0.003 gvs2 g

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

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61.6%10.5g

Omega 6

88.5%15g

10.5 gvs15 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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12%16g

Carbohydrate

7.44%9.67g

16 gvs9.67 g

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

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5.4%3.92g

Sugars

7.9%5.74g

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

3.92 gvs5.74 g

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

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0%0g

Fructose

≤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]

0 gvsNA g

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

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%0.025g

Glucose

0.025 gvsNA g

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

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%3.78g

Sucrose

3.78 gvsNA g

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

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22%8.4g

Fiber

4.3%1.64g

8.4 gvs1.64 g

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

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32.4%18g

Protein

105%58.8g

18 gvs58.8 g

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

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Vitamins

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

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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13.5%0.16mg

Vitamin B1

32%0.39mg

Thiamine

0.16 mgvs0.39 mg

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

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46.3%0.6mg

Vitamin B2

23.3%0.3mg

Riboflavin

0.6 mgvs0.3 mg

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

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18.5%2.97mg

Vitamin B3

27.4%4.4mg

Niacin, nicotinic acid, niacinamide

2.97 mgvs4.4 mg

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

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5.32%0.27mg

Vitamin B5

8.36%0.42mg

Pantothenic acid

0.27 mgvs0.42 mg

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

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7.5%0.097mg

Vitamin B6

32.8%0.43mg

Pyridoxine

0.097 mgvs0.43 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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10.4%41.5μg

Vitamin B9

90%361μg

Folates and Folic Acid

41.5 μgvs361 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

1.82%1.64mg

Ascorbic acid

0 mgvs1.64 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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134%20mg

Vitamin E

0.55%0.082mg

Tocopherols and Tocotrienols

20 mgvs0.082 mg

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

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0%0μg

Vitamin K

13.7%16.4μg

Phytomenadione or phylloquinone

0 μgvs16.4 μg

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

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Minerals

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

20%200mg

Calcium

91%910mg

200 mgvs910 mg

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

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97%0.87mg

Copper

143%1.3mg

0.87 mgvs1.3 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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34.7%2.78mg

Iron

114%9.1mg

2.78 mgvs9.1 mg

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

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54%227mg

Magnesium

52.7%221mg

227 mgvs221 mg

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

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67.6%1.56mg

Manganese

139%3.2mg

1.56 mgvs3.2 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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58.2%408mg

Phosphorus

108%754mg

408 mgvs754 mg

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

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16.4%558mg

Potassium

29%984mg

558 mgvs984 mg

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

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4.93%2.7μg

Selenium

133%73μg

2.7 μgvs73 μg

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

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1.07%16mg

Sodium

4.37%65.6mg

16 mgvs65.6 mg

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

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23%2.5mg

Zinc

47.7%5.25mg

2.5 mgvs5.25 mg

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

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0.1%3.82g

Water

19.3%715g

3.82 gvs715 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 Blanched Almonds vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

Blanched Almonds have 2 times more Vitamin B2 and 245.6 times more Vitamin E than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
While Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 2.4 times more Vitamin B1, 1.5 times more Vitamin B3, 1.6 times more Vitamin B5, 4.4 times more Vitamin B6, 8.7 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
Both Blanched Almonds as well as Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Blanched Almonds vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 4.5 times more Calcium, 1.5 times more Copper, 3.3 times more Iron, 2.1 times more Manganese, 1.8 times more Phosphorus, 1.8 times more Potassium, 26.9 times more Selenium, 2.1 times more Zinc and 187.1 times more Water than Blanched Almonds.
Both Blanched Almonds and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Blanched Almonds have 1.5 times more Fat, 1.6 times more Carbohydrate and 5.1 times more Fiber than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
While Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 1.3 times more Saturated Fat, 594.8 times more Omega 3, 1.4 times more Omega 6, 1.5 times more Sugars and 3.2 times more Protein than Blanched Almonds.
Both Blanched Almonds and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Energy per 500 kcal.
Both Blanched Almonds as well as Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Blanched AlmondsVS Roasted AlmondsTofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS Roasted AlmondsBlanched AlmondsVS KoyadofuTofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS Koyadofu

Compare Foods

Comparing Nutrients in 500 calories Blanched AlmondsVS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

Weight per 500 calories

Which food has more nutrients per 500 calories - Blanched Almonds or Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: