Comparing Nutrients in 14 ounces Roasted Almonds VS Vitasoy USA Organic Nasoya, Tofu Plus Firm

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Vitasoy USA Organic Nasoya, Tofu Plus Firm	50%	41%	9%

Macro Nutrients

	Roasted Almonds	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Recommended Dietary Allowance
Energy	82% 2373kcal	10% 294kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	3.72% 1.2g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	NA	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	5.22% 6.8g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	1.64% 1.2g	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	0.055% 0.04g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	114% 43.3g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	149% 83g	65% 36.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	153% 2mg	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	54.6% 218μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	236% 5.68μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	67% 401IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	632% 95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Recommended Dietary Allowance
Calcium	106% 1064mg	94% 941mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	NA	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	185% 15mg	64.5% 5.16mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	NA	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	NA	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	267% 1869mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	NA	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	NA	11mg per day for Men 19-50 years
Water	0.26% 9.57g	9.06% 335g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Vitasoy USA Organic Nasoya, Tofu Plus Firm per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Almonds versus 14 oz of Vitasoy USA Organic Nasoya, Tofu Plus Firm to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Vitasoy USA Organic Nasoya, Tofu Plus Firm:

• 14 ounces of Roasted Almonds have 3 times more Vitamin B2 than Vitasoy USA Organic Nasoya, Tofu Plus Firm.
• While 14 oz of Vitasoy USA Organic Nasoya, Tofu Plus Firm contain 3.7 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Dry Roasted Almonds.
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 14 ounces for Roasted Almonds vs Vitasoy USA Organic Nasoya, Tofu Plus Firm:

• 14 ounces of Roasted Almonds have 2.9 times more Iron and 3.9 times more Phosphorus than Vitasoy USA Organic Nasoya, Tofu Plus Firm.
• While 14 oz of Vitasoy USA Organic Nasoya, Tofu Plus Firm contain 35.1 times more Water than Dry Roasted Almonds.
• Both Roasted Almonds and Vitasoy USA Organic Nasoya, Tofu Plus Firm contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Almonds have 8.1 times more Energy, 15.5 times more Fat, 13.6 times more Saturated Fat, 12.3 times more Carbohydrate, 16.2 times more Sugars, 13.6 times more Fiber and 2.3 times more Protein than Vitasoy USA Organic Nasoya, Tofu Plus Firm.
• 14 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Firm provide inadequate amounts of Carbohydrate