Comparing Nutrients in 1 pound Roasted Almonds VS Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm	46%	46%	8%

Macro Nutrients

	Roasted Almonds	Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm	Recommended Dietary Allowance
Energy	94% 2712kcal	18% 522kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	27.6% 26.8g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	NA	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	NA	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	7.54% 9.8g	130g per day for Men 19-50 years
Sugars	30.4% 22g	6.9% 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	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	14.3% 5.44g	38g per day for Men 19-50 years
Protein	170% 95g	107% 60g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	74% 445IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	723% 108mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	55.6% 66.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm	Recommended Dietary Allowance
Calcium	122% 1216mg	108% 1084mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	NA	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	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	NA	420mg per day for Men 19-50 years
Manganese	440% 10mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	95% 3234mg	NA	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	NA	11mg per day for Men 19-50 years
Water	0.3% 11g	9.48% 351g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm per 1 lb

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

Lets compare vitamin content per 1 pound of Roasted Almonds vs Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm:

• 1 lb of Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm contains more Vitamin D and more Vitamin K than Dry Roasted Almonds.
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin D and Vitamin K

Comparing minerals per 1 pound for Roasted Almonds vs Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm:

• 1 pound of Roasted Almonds has 2.2 times more Iron than Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm.
• While 1 lb of Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm contains 32.1 times more Water than Dry Roasted Almonds.
• Both Roasted Almonds and Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 5.2 times more Energy, 8.9 times more Fat, 3.7 times more Saturated Fat, 9.7 times more Carbohydrate, 4.4 times more Sugars, 9.1 times more Fiber and 1.6 times more Protein than Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm.
• 1 pound of Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm provide inadequate amounts of Carbohydrate