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Comparing Nutrients in 100 grams Fried TofuVS Almonds

Macros Ratio

Protein Fat Carbs

Fried Tofu
26%
62%
12%
Almonds
14%
72%
14%
100 g ▼

Macro Nutrients

9.3%270kcal
Energy
20%579kcal
270 kcalvs579 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
21%20g
Fat
51.5%50g
20 gvs50 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
9.1%2.9g
Saturated Fat
12%3.8g
2.9 gvs3.8 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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84%1.35g
Omega 3
0.19%0.003g
1.35 gvs0.003 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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59%10g
Omega 6
72.5%12.3g
10 gvs12.3 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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6.8%8.86g
Carbohydrate
16.6%21.6g
8.86 gvs21.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
3.75%2.72g
Sugars
6%4.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.72 gvs4.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
0.15%0.11g
≤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 gvs0.11 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
%0.17g
NA gvs0.17 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%3.95g
NA gvs3.95 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
10.3%3.9g
Fiber
33%12.5g
3.9 gvs12.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
33.6%19g
Protein
37.8%21g
19 gvs21 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0.11%1μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
1 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
14%0.17mg
Vitamin B1
17%0.21mg
Thiamine
0.17 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.85%0.05mg
Vitamin B2
87.5%1.14mg
Riboflavin
0.05 mgvs1.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
0.63%0.1mg
Vitamin B3
22.6%3.6mg
Niacin, nicotinic acid, niacinamide
0.1 mgvs3.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
2.8%0.14mg
Vitamin B5
9.4%0.47mg
Pantothenic acid
0.14 mgvs0.47 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
7.6%0.099mg
Vitamin B6
10.5%0.14mg
Pyridoxine
0.099 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
190%57μg
Biotin
NA μgvs57 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
6.75%27μg
Vitamin B9
11%44μg
Folates and Folic Acid
27 μgvs44 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
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 .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
0.27%0.04mg
Vitamin E
171%25.6mg
Tocopherols and Tocotrienols
0.04 mgvs25.6 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6.5%7.8μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
7.8 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

37.2%372mg
Calcium
27%269mg
372 mgvs269 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
44.2%0.4mg
Copper
115%1.03mg
0.4 mgvs1.03 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
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 .

Find Legumes rich in Fluoride
61%4.87mg
Iron
46.4%3.7mg
4.87 mgvs3.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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14.3%60mg
Magnesium
64.3%270mg
60 mgvs270 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
65%1.5mg
Manganese
95%2.18mg
1.5 mgvs2.18 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
101%45.3μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs45.3 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
41%287mg
Phosphorus
68.7%481mg
287 mgvs481 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
4.3%146mg
Potassium
21.6%733mg
146 mgvs733 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
52%28.5μg
Selenium
7.45%4.1μg
28.5 μgvs4.1 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
1.07%16mg
Sodium
0.067%1mg
16 mgvs1 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
18%2mg
Zinc
28.4%3.12mg
2 mgvs3.12 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
1.37%50.5g
Water
0.12%4.4g
50.5 gvs4.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Fried Tofu vs Almonds:
Comparing minerals per 100 grams for Fried Tofu vs Almonds:
Comparison of macro-nutrients per 100 grams:



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