Comparing Nutrients in 14 ounces Almonds VS Soy sauce, reduced sodium, made from hydrolyzed vegetable protein

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	35%	3%	62%

Macro Nutrients

	Almonds	Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	Recommended Dietary Allowance
Energy	79.2% 2298kcal	12.3% 357kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	44% 57.3g	130g per day for Men 19-50 years
Sugars	24% 17.3g	31% 22.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.6% 0.44g	0.55% 0.4g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.67g	% 12g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 0.32g	g per day for Men 19-50 years
Fiber	131% 49.6g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	150% 84g	58% 32.5g	56g per day for Men 19-50 years

Vitamins

	Almonds	Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	11.2% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	3.97% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	678% 102mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	Recommended Dietary Allowance
Calcium	107% 1068mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	21.6% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	184% 14.7mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	26% 0.6mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	50.5% 353mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	362% 12296mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	765% 11470mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	6.8% 251g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Soy sauce, reduced sodium, made from hydrolyzed vegetable protein per 14 oz

Compare the macro and micronutrient content in 14 oz of Almonds versus 14 oz of Soy sauce, reduced sodium, made from hydrolyzed vegetable protein to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Almonds vs Soy sauce, reduced sodium, made from hydrolyzed vegetable protein:

• 14 ounces of Almonds have 6.8 times more Vitamin B1, 26.5 times more Vitamin B2, 8 times more Vitamin B3, 3.2 times more Vitamin B5, 3.7 times more Vitamin B6, 11 times more Vitamin B9 and more Vitamin E than Soy sauce, reduced sodium, made from hydrolyzed vegetable protein.
• 14 ounces of Soy sauce, reduced sodium, made from hydrolyzed vegetable protein have insufficient amounts of Vitamin B9 and Vitamin E
• Both Almonds as well as Soy sauce, reduced sodium, made from hydrolyzed vegetable protein have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Almonds vs Soy sauce, reduced sodium, made from hydrolyzed vegetable protein:

• 14 ounces of Almonds have 24.5 times more Calcium, 21 times more Copper, 8.6 times more Iron, 7.9 times more Magnesium, 14.4 times more Manganese, 5.4 times more Phosphorus, 4.6 times more Selenium and 12.5 times more Zinc than Soy sauce, reduced sodium, made from hydrolyzed vegetable protein.
• While 14 oz of Soy sauce, reduced sodium, made from hydrolyzed vegetable protein contain 4.2 times more Potassium and 2890 times more Sodium than Almonds.
• 14 ounces of Soy sauce, reduced sodium, made from hydrolyzed vegetable protein lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almonds have 6.4 times more Energy, 161.1 times more Fat, 190.1 times more Saturated Fat, 160.1 times more Omega 6, 1.5 times more Carbohydrate, 41.7 times more Fiber and 2.6 times more Protein than Soy sauce, reduced sodium, made from hydrolyzed vegetable protein.
• While 14 oz of Soy sauce, reduced sodium, made from hydrolyzed vegetable protein contain 1.3 times more Sugars than Almonds.
• 14 ounces of Soy sauce, reduced sodium, made from hydrolyzed vegetable protein provide inadequate amounts of Omega 6 and Fiber
• Both Almonds as well as Soy sauce, reduced sodium, made from hydrolyzed vegetable protein provide inadequate amounts of Omega 3 in 14 ounces.