Comparing Nutrients in 500 calories Fried TofuVS Almonds

Weight per 500 calories

Fried Tofu

185g

Almonds

86.4g

Almonds have 2.1 times more energy per unit of mass than Fried Tofu, which is very high in comparison to other foods. Fried Tofu having high energy density.

Which food has more nutrients per 500 calories - Fried Tofu or Almonds?

Macros Ratio

Protein Fat Carbs

Fried Tofu

26%

62%

12%

Almonds

14%

72%

14%

500 kcal ▼

Macro Nutrients

Fried Tofuvs 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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38.5%37.4g

Fat

44.5%43g

37.4 gvs43 g

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

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17%5.4g

Saturated Fat

10.3%3.3g

5.4 gvs3.3 g

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

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156%2.5g

Omega 3

0.16%0.003g

2.5 gvs0.003 g

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

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109%18.6g

Omega 6

62.6%10.6g

18.6 gvs10.6 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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12.6%16.4g

Carbohydrate

14.3%18.6g

16.4 gvs18.6 g

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

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6.95%5.04g

Sugars

5.2%3.76g

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

5.04 gvs3.76 g

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

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Fructose

0.13%0.095g

≤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 gvs0.095 g

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

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Glucose

%0.15g

NA gvs0.15 g

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

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Sucrose

%3.4g

NA gvs3.4 g

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

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19%7.22g

Fiber

28.4%10.8g

7.22 gvs10.8 g

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

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62.2%35g

Protein

32.6%18.3g

35 gvs18.3 g

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

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Vitamins

Fried Tofuvs Almonds

0.21%1.85μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1.85 μgvs0 μg

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

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26.2%0.31mg

Vitamin B1

14.8%0.18mg

Thiamine

0.31 mgvs0.18 mg

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

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7.12%0.093mg

Vitamin B2

75.6%0.98mg

Riboflavin

0.093 mgvs0.98 mg

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

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1.16%0.19mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

0.19 mgvs3.12 mg

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

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5.2%0.26mg

Vitamin B5

8.13%0.41mg

Pantothenic acid

0.26 mgvs0.41 mg

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

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14%0.18mg

Vitamin B6

9.1%0.12mg

Pyridoxine

0.18 mgvs0.12 mg

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

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Vitamin B7

164%49.2μg

Biotin

NA μgvs49.2 μg

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

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12.5%50μg

Vitamin B9

9.5%38μg

Folates and Folic Acid

50 μgvs38 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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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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0.49%0.074mg

Vitamin E

148%22mg

Tocopherols and Tocotrienols

0.074 mgvs22 mg

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

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12%14.4μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

14.4 μgvs0 μg

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

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Minerals

Fried Tofuvs Almonds

69%689mg

Calcium

23.2%232mg

689 mgvs232 mg

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

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82%0.74mg

Copper

99%0.89mg

0.74 mgvs0.89 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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113%9mg

Iron

40%3.2mg

9 mgvs3.2 mg

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

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26.5%111mg

Magnesium

55.5%233mg

111 mgvs233 mg

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

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120%2.77mg

Manganese

82%1.9mg

2.77 mgvs1.9 mg

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

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Molybdenum

87%39μg

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

NA μgvs39 μg

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

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76%531mg

Phosphorus

59.3%415mg

531 mgvs415 mg

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

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7.95%270mg

Potassium

18.6%633mg

270 mgvs633 mg

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

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96%52.8μg

Selenium

6.44%3.54μg

52.8 μgvs3.54 μg

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

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1.98%29.6mg

Sodium

0.058%0.86mg

29.6 mgvs0.86 mg

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

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33.5%3.7mg

Zinc

24.5%2.7mg

3.7 mgvs2.7 mg

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

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2.53%94g

Water

0.1%3.8g

94 gvs3.8 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 Fried Tofu vs Almonds:

Fried Tofu has 1.8 times more Vitamin B1, 1.5 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin K than Almonds.
While Almonds contain 10.6 times more Vitamin B2, 16.9 times more Vitamin B3, 1.6 times more Vitamin B5 and 298.8 times more Vitamin E than Fried Tofu.
Both Fried Tofu as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Fried Tofu vs Almonds:

Fried Tofu has 3 times more Calcium, 2.8 times more Iron, 1.5 times more Manganese, 1.3 times more Phosphorus, 14.9 times more Selenium and 1.4 times more Zinc than Almonds.
While Almonds contain 2.1 times more Magnesium and 2.3 times more Potassium than Fried Tofu.
Both Fried Tofu and Almonds have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Fried Tofu has 1.6 times more Saturated Fat, 962.1 times more Omega 3, 1.7 times more Omega 6, 1.3 times more Sugars and 1.9 times more Protein than Almonds.
While Almonds contain 1.5 times more Fiber than Fried Tofu.
Both Fried Tofu and Almonds have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
Both Fried Tofu as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Fried TofuVS OkaraAlmondsVS OkaraFried TofuVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 500 calories Fried TofuVS Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Fried Tofu or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: