Comparing Nutrients in 5 ounces Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS Blanched Almonds

Macros Ratio

Protein Fat Carbs

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

43%

50%

Blanched Almonds

14%

75%

11%

5 oz ▼

Macro Nutrients

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

3%86.5kcal

Energy

29%836kcal

86.5 kcalvs836 kcal

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

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5.4%5.23g

Fat

76.7%74.4g

5.23 gvs74.4 g

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

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2.36%0.76g

Saturated Fat

17.5%5.6g

0.76 gvs5.6 g

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

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21.8%0.35g

Omega 3

0.35%0.006g

0.35 gvs0.006 g

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

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15.3%2.6g

Omega 6

103%17.5g

2.6 gvs17.5 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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1.3%1.67g

Carbohydrate

20.4%26.5g

1.67 gvs26.5 g

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

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1.37%0.99g

Sugars

9.05%6.56g

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

0.99 gvs6.56 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

%0.043g

NA gvs0.043 g

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

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Sucrose

%6.32g

NA gvs6.32 g

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

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0.75%0.28g

Fiber

37%14g

0.28 gvs14 g

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

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18%10g

Protein

54%30.3g

10 gvs30.3 g

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

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Vitamins

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)vs 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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5.55%0.067mg

Vitamin B1

22.6%0.27mg

Thiamine

0.067 mgvs0.27 mg

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

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4.03%0.052mg

Vitamin B2

77.5%1mg

Riboflavin

0.052 mgvs1 mg

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

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4.74%0.76mg

Vitamin B3

31%4.96mg

Niacin, nicotinic acid, niacinamide

0.76 mgvs4.96 mg

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

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1.45%0.072mg

Vitamin B5

8.9%0.45mg

Pantothenic acid

0.072 mgvs0.45 mg

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

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5.67%0.074mg

Vitamin B6

12.5%0.16mg

Pyridoxine

0.074 mgvs0.16 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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15.6%62.4μg

Vitamin B9

17.4%69.5μg

Folates and Folic Acid

62.4 μgvs69.5 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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0.31%0.28mg

Vitamin C

0%0mg

Ascorbic acid

0.28 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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0.094%0.014mg

Vitamin E

224%33.7mg

Tocopherols and Tocotrienols

0.014 mgvs33.7 mg

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

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2.36%2.83μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2.83 μgvs0 μg

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

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Minerals

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

15.7%157mg

Calcium

33.5%335mg

157 mgvs335 mg

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

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24.7%0.22mg

Copper

162%1.46mg

0.22 mgvs1.46 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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19.7%1.57mg

Iron

58%4.65mg

1.57 mgvs4.65 mg

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

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9.1%38.3mg

Magnesium

90%380mg

38.3 mgvs380 mg

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

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24%0.55mg

Manganese

113%2.6mg

0.55 mgvs2.6 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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18.6%130mg

Phosphorus

97%682mg

130 mgvs682 mg

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

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5%170mg

Potassium

27.5%934mg

170 mgvs934 mg

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

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23%12.6μg

Selenium

8.25%4.54μg

12.6 μgvs4.54 μg

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

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0.76%11.3mg

Sodium

1.8%27mg

11.3 mgvs27 mg

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

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8.25%0.91mg

Zinc

38.3%4.2mg

0.91 mgvs4.2 mg

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

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3.34%124g

Water

0.17%6.4g

124 gvs6.4 g

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

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Lets compare vitamin content per 5 ounces of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Blanched Almonds:

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has more Vitamin K than Blanched Almonds.
While Blanched Almonds contain 4.1 times more Vitamin B1, 19.2 times more Vitamin B2, 6.5 times more Vitamin B3, 6.2 times more Vitamin B5, 2.2 times more Vitamin B6 and 2375 times more Vitamin E than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Blanched Almonds have similar amounts of Vitamin B9 per 5 oz.
Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Blanched Almonds:

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 2.8 times more Selenium and 19.3 times more Water than Blanched Almonds.
While Blanched Almonds contain 2.1 times more Calcium, 6.5 times more Copper, 3 times more Iron, 9.9 times more Magnesium, 4.7 times more Manganese, 5.2 times more Phosphorus, 5.5 times more Potassium, 2.4 times more Sodium and 4.6 times more Zinc than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).

Comparison of macro-nutrients per 5 ounces:

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 61.5 times more Omega 3 than Blanched Almonds.
While Blanched Almonds contain 9.7 times more Energy, 14.2 times more Fat, 7.4 times more Saturated Fat, 6.7 times more Omega 6, 15.8 times more Carbohydrate, 6.6 times more Sugars, 49.5 times more Fiber and 3 times more Protein than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS KoyadofuBlanched AlmondsVS KoyadofuTofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

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Comparing Nutrients in 5 ounces Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS Blanched Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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