Comparing Nutrients in 1 pound Oil Roasted Almonds VS Vitasoy USA Nasoya, Lite Silken Tofu

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Vitasoy USA Nasoya, Lite Silken Tofu	77%	23%	0%

Macro Nutrients

	Oil Roasted Almonds	Vitasoy USA Nasoya, Lite Silken Tofu	Recommended Dietary Allowance
Energy	95% 2753kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	5.14% 5g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	2.83% 0.91g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	0% 0g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	NA	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% 0g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	125% 47.6g	NA	38g per day for Men 19-50 years
Protein	172% 96g	66.5% 37.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Vitasoy USA Nasoya, Lite Silken Tofu	Recommended Dietary Allowance
Vitamin A	0% 0μg	48.4% 435μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	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	30.6% 122μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	457% 11μg	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	116% 694IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	785% 118mg	159% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Vitasoy USA Nasoya, Lite Silken Tofu	Recommended Dietary Allowance
Calcium	132% 1320mg	179% 1787mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	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	209% 16.7mg	49.3% 3.95mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	NA	420mg per day for Men 19-50 years
Manganese	485% 11mg	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	302% 2114mg	132% 921mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	NA	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	24% 358mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	NA	11mg per day for Men 19-50 years
Water	0.34% 12.7g	11% 407g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Vitasoy USA Nasoya, Lite Silken Tofu per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Almonds versus 1 lb of Vitasoy USA Nasoya, Lite Silken Tofu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Almonds vs Vitasoy USA Nasoya, Lite Silken Tofu:

• 1 pound of Oil Roasted Almonds has 4.9 times more Vitamin E than Vitasoy USA Nasoya, Lite Silken Tofu.
• While 1 lb of Vitasoy USA Nasoya, Lite Silken Tofu contains more Vitamin A, more Vitamin B12 and more Vitamin D than Oil Roasted Almonds.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D

Comparing minerals per 1 pound for Oil Roasted Almonds vs Vitasoy USA Nasoya, Lite Silken Tofu:

• 1 pound of Oil Roasted Almonds has 4.2 times more Iron and 2.3 times more Phosphorus than Vitasoy USA Nasoya, Lite Silken Tofu.
• While 1 lb of Vitasoy USA Nasoya, Lite Silken Tofu contains 1.4 times more Calcium, 79 times more Sodium and 32.1 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 14.1 times more Energy, 50.2 times more Fat, 21 times more Saturated Fat, more Carbohydrate and 2.6 times more Protein than Vitasoy USA Nasoya, Lite Silken Tofu.
• 1 pound of Vitasoy USA Nasoya, Lite Silken Tofu provide inadequate amounts of Energy and Carbohydrate