Comparing Nutrients in 14 ounces Blanched Almonds VS Soy sauce made from hydrolyzed vegetable protein

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Soy sauce made from hydrolyzed vegetable protein	44%	7%	49%

Macro Nutrients

	Blanched Almonds	Soy sauce made from hydrolyzed vegetable protein	Recommended Dietary Allowance
Energy	80.7% 2342kcal	8.2% 238kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	2.1% 2.02g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	2.97% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	24% 31g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	7.1% 5.16g	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	0% 0g	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	% 2.78g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 0g	g per day for Men 19-50 years
Fiber	103% 39.3g	5.22% 2g	38g per day for Men 19-50 years
Protein	152% 85g	49.6% 27.8g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Soy sauce 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	63% 0.76mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	33.3% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	70% 11.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	43.7% 0.57mg	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	13% 51.6μg	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 sauce made from hydrolyzed vegetable protein	Recommended Dietary Allowance
Calcium	94% 937mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	18% 0.16mg	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	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	17.3% 0.4mg	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	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	52% 1774mg	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	1805% 27068mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	0.48% 18g	7.3% 270g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 4.5 times more Vitamin B1, 6.5 times more Vitamin B2, 1.2 times more Vitamin B3, 3.8 times more Vitamin B9 and more Vitamin E than Soy sauce made from hydrolyzed vegetable protein.
• Both Blanched Almonds and Soy sauce made from hydrolyzed vegetable protein have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
• Both Blanched Almonds as well as Soy sauce made from hydrolyzed vegetable protein have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

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

• Blanched Almonds have 13.9 times more Calcium, 25 times more Copper, 9.9 times more Iron, 9.2 times more Magnesium, 18.4 times more Manganese, 5.1 times more Phosphorus, 1.5 times more Potassium, 4 times more Selenium and 12.9 times more Zinc than Soy sauce made from hydrolyzed vegetable protein.
• While Soy sauce made from hydrolyzed vegetable protein contains 358.9 times more Sodium and 15.1 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 9.8 times more Energy, 103 times more Fat, 98.8 times more Saturated Fat, 97.4 times more Omega 6, 2.4 times more Carbohydrate, 3.6 times more Sugars, 19.8 times more Fiber and 3.1 times more Protein than Soy sauce made from hydrolyzed vegetable protein.
• While Soy sauce made from hydrolyzed vegetable protein contains 5 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds as well as Soy sauce made from hydrolyzed vegetable protein have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.