Comparing Nutrients in 14 ounces Soy sauce, reduced sodium, made from hydrolyzed vegetable protein VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	35%	3%	62%
Almonds	14%	72%	14%

Macro Nutrients

	Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	Almonds	Recommended Dietary Allowance
Energy	12.3% 357kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	47% 15g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.31g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.3g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	31% 22.3g	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	0.55% 0.4g	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	% 12g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 15.7g	g per day for Men 19-50 years
Fiber	3.13% 1.2g	131% 49.6g	38g per day for Men 19-50 years
Protein	58% 32.5g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.2% 1.8mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	3.97% 16μg	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	0% 0mg	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

	Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	Almonds	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	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	21.3% 1.7mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	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	50.5% 353mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	362% 12296mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	765% 11470mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	6.8% 251g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Almonds contain 6.8 times more Vitamin B1, 26.5 times more Vitamin B2, 8 times more Vitamin B3, 3.2 times more Vitamin B5, 3.7 times more Vitamin B6, 11 times more Vitamin B9 and more Vitamin E than Soy sauce, reduced sodium, made from hydrolyzed vegetable protein.
• Both Soy sauce, reduced sodium, made from hydrolyzed vegetable protein 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 Soy sauce, reduced sodium, made from hydrolyzed vegetable protein vs Almonds:

• Soy sauce, reduced sodium, made from hydrolyzed vegetable protein has 4.2 times more Potassium, 2890 times more Sodium and 14.4 times more Water than Almonds.
• While Almonds contain 24.5 times more Calcium, 21 times more Copper, 8.6 times more Iron, 7.9 times more Magnesium, 14.4 times more Manganese, 5.4 times more Phosphorus, 4.6 times more Selenium and 12.5 times more Zinc than Soy sauce, reduced sodium, made from hydrolyzed vegetable protein.

Comparison of macro-nutrients per 14 ounces:

• Soy sauce, reduced sodium, made from hydrolyzed vegetable protein has 1.3 times more Sugars than Almonds.
• While Almonds contain 6.4 times more Energy, 161.1 times more Fat, 190.1 times more Saturated Fat, 160.1 times more Omega 6, 1.5 times more Carbohydrate, 41.7 times more Fiber and 2.6 times more Protein than Soy sauce, reduced sodium, made from hydrolyzed vegetable protein.
• Both Soy sauce, reduced sodium, made from hydrolyzed vegetable protein as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.