Nuts Macadamia NutsvsTofu Fried
ðŊWhen to Eat What
Goal-based picks for Nuts Macadamia Nuts vs Tofu Fried
Go with Tofu Fried at just 270 kcal per 100g â 62% fewer calories.
Tofu Fried will keep you satisfied longer with 3.9g fiber, 18.8g protein, 20.2g fat â fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Tofu Fried packs 18.8g of protein per 100g (28% of calories from protein) â the better pick for muscle growth and recovery.
Tofu Fried is the heart-friendlier option with lower saturated fat.
Nuts Macadamia Nuts provides 368mg of potassium per 100g â important for muscle function, hydration, and blood pressure.
Tofu Fried provides 372mg of calcium per 100g â a much better source for bone health.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Nuts Macadamia Nuts | Tofu Fried | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 718kcal36% | 270kcal14% | +448kcal |
| Protein | 7.9g16% | 19g38% | <0.1g |
| Total Fat | 76g97% | 20g26% | +56g |
| Saturated Fat | 12g61% | 2.9g15% | +9.2g |
| Trans Fat | â | 0g | â |
| Cholesterol | 0mg0% | 0mg0% | â |
| Carbohydrates | 14g5% | 8.9g3% | +4.9g |
| Dietary Fiber | 8.6g31% | 3.9g14% | +4.7g |
| Sugars | 4.6g | 2.7g | +1.9g |
| âĻVitamins | |||
| Vitamin A | 0mcg0% | 1.0mcg0% | <0.1mcg |
| Vitamin C | 1.2mg1% | 0mg0% | +1.2mg |
| Vitamin D | 0mcg0% | 0mcg0% | â |
| Vitamin E | 0.54mg4% | <0.1mg0% | +0.50mg |
| Vitamin K | â | 7.8mcg7% | â |
| Vitamin B6 | 0.28mg16% | <0.1mg6% | +0.18mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | â |
| Folate | 11mcg3% | 27mcg7% | <0.1mcg |
| Thiamin (B1) | 1.2mg100% | 0.17mg14% | +1.0mg |
| Riboflavin (B2) | 0.16mg12% | <0.1mg4% | +0.11mg |
| Niacin (B3) | 2.5mg15% | 0.10mg1% | +2.4mg |
| ðķMinerals | |||
| Sodium | 5.0mg0% | 16mg1% | <0.1mg |
| Calcium | 85mg7% | 372mg29% | <0.1mg |
| Iron | 3.7mg21% | 4.9mg27% | <0.1mg |
| Potassium | 368mg8% | 146mg3% | +222mg |
| Phosphorus | 188mg15% | 287mg23% | <0.1mg |
| Magnesium | 130mg31% | 60mg14% | +70mg |
| Zinc | 1.3mg12% | 2.0mg18% | <0.1mg |
| Copper | 0.76mg84% | 0.40mg44% | +0.36mg |
| Manganese | 4.1mg180% | 1.5mg65% | +2.6mg |
| Selenium | 3.6mcg7% | 29mcg52% | <0.1mcg |
ðŽNutritional Analysis
Calories: Tofu Fried is significantly lower in calories at just 270 kcal per 100g compared to 718 kcal for Nuts Macadamia Nuts â that's 166% fewer calories, making Tofu Fried the better choice for calorie-conscious diets.
Protein: Tofu Fried provides more protein with 18.8g versus 7.91g per 100g. In terms of protein-to-calorie efficiency, Tofu Fried offers better value for building and maintaining muscle.
Fat: Tofu Fried is the leaner option with 20.2g of total fat per 100g compared to 75.8g. Tofu Fried has less saturated fat (2.92g vs 12.1g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Tofu Fried: 1mcg vs 0mcg), Vitamin C (Nuts Macadamia Nuts: 1.2mg vs 0mg), Niacin (B3) (Nuts Macadamia Nuts: 2.47mg vs 0.1mg).
Key Minerals: Notable mineral differences include Selenium (Tofu Fried: 28.5mcg vs 3.6mcg), Calcium (Tofu Fried: 372mg vs 85mg), Sodium (Tofu Fried: 16mg vs 5mg).
Diet Suitability: Both fit a low-sodium diet. Nuts Macadamia Nuts fits a high-fiber diet.