Comparing Nutrients in 14 ounces Blanched Almonds VS Soy protein isolate, potassium type

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Soy protein isolate, potassium type	96%	1%	3%

Macro Nutrients

	Blanched Almonds	Soy protein isolate, potassium type	Recommended Dietary Allowance
Energy	80.7% 2342kcal	44% 1274kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	6.16% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	0% 0g	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% 0g	NA	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	0% 0g	38g per day for Men 19-50 years
Protein	152% 85g	626% 351g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Soy protein isolate, potassium type	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	58.2% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	35.7% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	4.76% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.6% 194μg	175% 699μg	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	628% 94mg	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

	Blanched Almonds	Soy protein isolate, potassium type	Recommended Dietary Allowance
Calcium	94% 937mg	70.6% 706mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	705% 6.35mg	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	163% 13mg	719% 57.5mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	37% 155mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	258% 5.93mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	440% 3080mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	186% 6311mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	13.2% 198mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	145% 16mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.53% 19.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Soy protein isolate, potassium type per 14 oz

Compare the macro and micronutrient content in 14 oz of Blanched Almonds versus 14 oz of Soy protein isolate, potassium type to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Soy protein isolate, potassium type:

• 14 ounces of Blanched Almonds have 7.1 times more Vitamin B2, 2.4 times more Vitamin B3, 5.2 times more Vitamin B5 and more Vitamin E than Soy protein isolate, potassium type.
• While 14 oz of Soy protein isolate, potassium type contain 3.6 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds and Soy protein isolate, potassium type provide similar amounts of Vitamin B1 and Vitamin B6 per 14 ounces.
• 14 ounces of Soy protein isolate, potassium type have insufficient amounts of Vitamin B5 and Vitamin E
• Both Blanched Almonds as well as Soy protein isolate, potassium type have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Blanched Almonds vs Soy protein isolate, potassium type:

• 14 ounces of Blanched Almonds have 1.3 times more Calcium, 6.9 times more Magnesium, 1.2 times more Manganese and 4 times more Selenium than Soy protein isolate, potassium type.
• While 14 oz of Soy protein isolate, potassium type contain 1.6 times more Copper, 4.4 times more Iron, 1.6 times more Phosphorus, 2.4 times more Potassium, 2.6 times more Sodium and 1.4 times more Zinc than Blanched Almonds.
• 14 ounces of Soy protein isolate, potassium type lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 1.8 times more Energy, 99.1 times more Fat, 51.3 times more Saturated Fat, 46.8 times more Omega 6, 7.2 times more Carbohydrate, more Sugars and more Fiber than Soy protein isolate, potassium type.
• While 14 oz of Soy protein isolate, potassium type contain 8.8 times more Omega 3 and 4.1 times more Protein than Blanched Almonds.
• 14 ounces of Blanched Almonds provide inadequate amounts of Omega 3
• 14 ounces of Soy protein isolate, potassium type provide inadequate amounts of Omega 6, Carbohydrate and Fiber