Comparing Nutrients in 1 pound Roasted Almonds VS Soy protein isolate

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Soy protein isolate	92%	8%	0%

Macro Nutrients

	Roasted Almonds	Soy protein isolate	Recommended Dietary Allowance
Energy	94% 2712kcal	52.4% 1520kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	16% 15.4g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	6% 1.9g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	55.3% 0.88g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	38.8% 6.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	0% 0g	130g per day for Men 19-50 years
Sugars	30.4% 22g	0% 0g	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	0.063% 0.045g	NA	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	% 0.045g	NA	g per day for Men 19-50 years
Sucrose	% 21.5g	NA	g per day for Men 19-50 years
Fiber	130% 49.4g	0% 0g	38g per day for Men 19-50 years
Protein	170% 95g	715% 401g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Soy protein isolate	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	66.5% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	40.8% 6.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	5.44% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	35% 0.45mg	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	62.4% 249μg	200% 798μg	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	723% 108mg	0% 0mg	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

	Roasted Almonds	Soy protein isolate	Recommended Dietary Allowance
Calcium	122% 1216mg	80.7% 807mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	806% 7.25mg	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	211% 17mg	822% 65.8mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	294% 6.77mg	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	305% 2136mg	503% 3520mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	11% 367mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	304% 4559mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	166% 18.3mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.61% 22.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Soy protein isolate per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Almonds versus 1 lb of Soy protein isolate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Almonds vs Soy protein isolate:

• 1 pound of Roasted Almonds has 12 times more Vitamin B2, 2.5 times more Vitamin B3, 5.4 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin E than Soy protein isolate.
• While 1 lb of Soy protein isolate contains 2.3 times more Vitamin B1 and 3.2 times more Vitamin B9 than Dry Roasted Almonds.
• 1 pound of Soy protein isolate have insufficient amounts of Vitamin B5 and Vitamin E
• Both Dry Roasted Almonds as well as Soy protein isolate have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Roasted Almonds vs Soy protein isolate:

• 1 pound of Roasted Almonds has 1.5 times more Calcium, 7.2 times more Magnesium, 1.5 times more Manganese, 8.8 times more Potassium and 2.5 times more Selenium than Soy protein isolate.
• While 1 lb of Soy protein isolate contains 1.5 times more Copper, 3.9 times more Iron, 1.6 times more Phosphorus and 335 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Soy protein isolate contain similar levels of Zinc per one pound.
• 1 pound of Soy protein isolate lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 1.8 times more Energy, 15.5 times more Fat, 9.7 times more Saturated Fat, 8.9 times more Omega 6, more Carbohydrate, more Sugars and more Fiber than Soy protein isolate.
• While 1 lb of Soy protein isolate contains 19.5 times more Omega 3 and 4.2 times more Protein than Dry Roasted Almonds.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3
• 1 pound of Soy protein isolate provide inadequate amounts of Carbohydrate and Fiber