Comparing Nutrients in 1 kilogram Protein Powder Soy Based VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Protein Powder Soy Based	57%	13%	30%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Protein Powder Soy Based	Roasted Almonds	Recommended Dietary Allowance
Energy	134% 3880kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	57.3% 55.6g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	34.7% 11g	128% 41g	32g per day for Men 19-50 years
Omega 3	200% 3.2g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	140% 24g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 289g	162% 210g	130g per day for Men 19-50 years
Sugars	306% 222g	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	176% 67g	287% 109g	38g per day for Men 19-50 years
Protein	992% 556g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Protein Powder Soy Based	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	240% 2.88mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	147% 23.6mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	126% 1.64mg	105% 1.36mg	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	723% 2890μg	138% 550μg	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	1593% 239mg	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

	Protein Powder Soy Based	Roasted Almonds	Recommended Dietary Allowance
Calcium	178% 1780mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	2911% 26mg	1221% 11mg	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	1500% 120mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	NA	970% 22.3mg	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	1817% 12720mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	274% 9330mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	489% 7330mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	600% 66mg	301% 33mg	11mg per day for Men 19-50 years
Water	1.1% 41.3g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Protein Powder Soy Based VS Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Protein Powder Soy Based versus 1 kg of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Protein Powder Soy Based vs Roasted Almonds:

• 1 kilogram of Protein Powder Soy Based has 3.7 times more Vitamin B1, 1.2 times more Vitamin B6 and 5.3 times more Vitamin B9 than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 7.3 times more Vitamin B2, 1.5 times more Vitamin B3 and more Vitamin E than Protein Powder Soy Based.
• 1 kilogram of Protein Powder Soy Based have insufficient amounts of Vitamin E
• Both Protein Powder Soy Based as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Protein Powder Soy Based vs Roasted Almonds:

• 1 kilogram of Protein Powder Soy Based has 2.4 times more Copper, 3.2 times more Iron, 2.7 times more Phosphorus, 1.3 times more Potassium, 244.3 times more Sodium and 2 times more Zinc than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 1.5 times more Calcium, 4.4 times more Magnesium and 1.5 times more Selenium than Protein Powder Soy Based.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Protein Powder Soy Based has 32 times more Omega 3, 1.4 times more Carbohydrate, 4.6 times more Sugars and 2.7 times more Protein than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 1.5 times more Energy, 9.4 times more Fat, 3.7 times more Saturated Fat, 5.4 times more Omega 6 and 1.6 times more Fiber than Protein Powder Soy Based.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3