Comparing Nutrients in 14 ounces Low Salt Shoyu VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Low Salt Shoyu	59%	4%	37%
Almonds	14%	72%	14%

Macro Nutrients

	Low Salt Shoyu	Almonds	Recommended Dietary Allowance
Energy	7.8% 226kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	47% 15g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	2.87% 0.49g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	2.74% 2g	24% 17.3g	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% 0g	0.6% 0.44g	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	% 1.2g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 0g	% 15.7g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	131% 49.6g	38g per day for Men 19-50 years
Protein	64% 36g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Low Salt Shoyu	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.3% 4.52mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	43.7% 175μg	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	11% 1.63mg	678% 102mg	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

	Low Salt Shoyu	Almonds	Recommended Dietary Allowance
Calcium	12% 119mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	455% 4.1mg	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	67% 5.36mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	174% 4mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	94% 659mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	41% 1397mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	952% 14280mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	8.06% 298g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Low Salt Shoyu vs Almonds:

• Almonds contain 5.1 times more Vitamin B1, 4.7 times more Vitamin B2, 3.2 times more Vitamin B3 and 62.5 times more Vitamin E than Shoyu Soy Sauce, low salt.
• Both Shoyu Soy Sauce, low salt and Almonds have similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 14 oz.
• Both Shoyu Soy Sauce, low salt as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Low Salt Shoyu vs Almonds:

• Shoyu Soy Sauce, low salt has 3598 times more Sodium and 17 times more Water than Almonds.
• While Almonds contain 9 times more Calcium, 21 times more Copper, 2.7 times more Iron, 3.9 times more Magnesium, 2.2 times more Manganese, 2.9 times more Phosphorus, 2.1 times more Potassium, 8.2 times more Selenium and 3.9 times more Zinc than Shoyu Soy Sauce, low salt.

Comparison of macro-nutrients per 14 ounces:

• Almonds contain 10.2 times more Energy, 166.4 times more Fat, 108.6 times more Saturated Fat, 100.2 times more Omega 6, 3.9 times more Carbohydrate, 8.7 times more Sugars, 17.9 times more Fiber and 2.3 times more Protein than Shoyu Soy Sauce, low salt.
• Both Shoyu Soy Sauce, low salt as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.