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

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	44%	48%	8%
Almonds	14%	72%	14%

Macro Nutrients

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Almonds	Recommended Dietary Allowance
Energy	12.6% 365kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	7.44% 2.4g	47% 15g	32g per day for Men 19-50 years
Omega 3	NA	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	NA	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.56% 7.22g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	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	NA	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	NA	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	131% 49.6g	38g per day for Men 19-50 years
Protein	72% 40.4g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	134% 1.75mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	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	NA	43.7% 175μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	240% 5.75μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	67% 401IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Almonds	Recommended Dietary Allowance
Calcium	98% 976mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	NA	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	79.4% 6.35mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	NA	255% 1072mg	420mg per day for Men 19-50 years
Manganese	NA	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	73% 512mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	NA	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	NA	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	NA	113% 12.4mg	11mg per day for Men 19-50 years
Water	8.77% 325g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 3.6 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Almonds.
• While Almonds contain 2.6 times more Vitamin B2 than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.

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

• Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 18.5 times more Water than Almonds.
• While Almonds contain 2.3 times more Iron and 3.7 times more Phosphorus than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm and Almonds have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds contain 6.3 times more Energy, 10.2 times more Fat, 6.3 times more Saturated Fat, 11.8 times more Carbohydrate, 10.9 times more Sugars, 12.5 times more Fiber and 2.1 times more Protein than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.