Comparing Nutrients in 1 kilogram Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	44%	48%	8%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	31.7% 920kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	50.5% 49g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	18.8% 6g	132% 42g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	136% 177g	130g per day for Men 19-50 years
Sugars	5.5% 4g	62.8% 45.5g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	26.3% 10g	276% 105g	38g per day for Men 19-50 years
Protein	182% 102g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	338% 4.4mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	385% 5mg	91% 1.18mg	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	NA	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	604% 14.5μg	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	168% 1010IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1731% 260mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	246% 2460mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	NA	1061% 9.55mg	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	200% 16mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	NA	652% 2740mg	420mg per day for Men 19-50 years
Manganese	NA	1070% 24.6mg	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	184% 1290mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	NA	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	NA	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	NA	279% 30.7mg	11mg per day for Men 19-50 years
Water	22% 818g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm VS Oil Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm versus 1 kg of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm vs Oil Roasted Almonds:

• 1 kilogram of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm has 4.2 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 1.8 times more Vitamin B2 than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 1 kilogram for Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm vs Oil Roasted Almonds:

• 1 kilogram of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm has 29.2 times more Water than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 2.3 times more Iron and 3.6 times more Phosphorus than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm and Oil Roasted Almonds contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Oil Roasted Almonds contains 6.6 times more Energy, 11.3 times more Fat, 7 times more Saturated Fat, 9.7 times more Carbohydrate, 11.4 times more Sugars, 10.5 times more Fiber and 2.1 times more Protein than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.
• 1 kilogram of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm provide inadequate amounts of Carbohydrate