Comparing Nutrients in 14 ounces Soy protein concentrate, produced by alcohol extraction VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Soy protein concentrate, produced by alcohol extraction	71%	1%	28%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Soy protein concentrate, produced by alcohol extraction	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	45% 1302kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.13% 0.7g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.6% 101g	54% 70g	130g per day for Men 19-50 years
Sugars	109% 79.4g	25% 18g	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	NA	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	NA	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	57.4% 22g	110% 41.7g	38g per day for Men 19-50 years
Protein	451% 253g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Soy protein concentrate, produced by alcohol extraction	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	105% 1.25mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.8% 2.84mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	36% 0.47mg	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	337% 1349μg	26.8% 107μg	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	0% 0mg	687% 103mg	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

	Soy protein concentrate, produced by alcohol extraction	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	144% 1441mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	430% 3.87mg	421% 3.8mg	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	535% 42.8mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	298% 1250mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	723% 16.6mg	425% 9.76mg	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	476% 3330mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	257% 8740mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	159% 17.5mg	111% 12mg	11mg per day for Men 19-50 years
Water	0.62% 23g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy protein concentrate, produced by alcohol extraction VS Oil Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Soy protein concentrate, produced by alcohol extraction versus 14 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Soy protein concentrate, produced by alcohol extraction vs Oil Roasted Almonds:

• 14 ounces of Soy protein concentrate, produced by alcohol extraction have 3.4 times more Vitamin B1 and 12.6 times more Vitamin B9 than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 5.5 times more Vitamin B2, 5.1 times more Vitamin B3, 4 times more Vitamin B5 and more Vitamin E than Soy protein concentrate, produced by alcohol extraction.
• Both Soy protein concentrate, produced by alcohol extraction and Oil Roasted Almonds provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Soy protein concentrate, produced by alcohol extraction have insufficient amounts of Vitamin B5 and Vitamin E
• Both Soy protein concentrate, produced by alcohol extraction as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Soy protein concentrate, produced by alcohol extraction vs Oil Roasted Almonds:

• 14 ounces of Soy protein concentrate, produced by alcohol extraction have 1.2 times more Calcium, 2.9 times more Iron, 1.7 times more Manganese, 1.8 times more Phosphorus, 3.2 times more Potassium and 1.4 times more Zinc than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 5.1 times more Selenium than Soy protein concentrate, produced by alcohol extraction.
• Both Soy protein concentrate, produced by alcohol extraction and Oil Roasted Almonds contain similar levels of Copper and Magnesium per 14 ounces.
• 14 ounces of Soy protein concentrate, produced by alcohol extraction lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Soy protein concentrate, produced by alcohol extraction have 1.4 times more Carbohydrate, 4.4 times more Sugars and 3 times more Protein than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 1.9 times more Energy, 119.9 times more Fat, 80.9 times more Saturated Fat, 76.4 times more Omega 6 and 1.9 times more Fiber than Soy protein concentrate, produced by alcohol extraction.
• 14 ounces of Soy protein concentrate, produced by alcohol extraction provide inadequate amounts of Omega 6
• Both Soy protein concentrate, produced by alcohol extraction as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 14 ounces.