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

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA Organic Nasoya, Tofu Plus Firm	50%	41%	9%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	11.6% 336kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	4.25% 1.36g	59.6% 19g	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	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.97% 7.76g	61.7% 80g	130g per day for Men 19-50 years
Sugars	1.88% 1.36g	28.5% 20.6g	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% 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	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	9.55% 3.63g	125% 47.6g	38g per day for Men 19-50 years
Protein	74.4% 41.7g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA Organic Nasoya, Tofu Plus 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	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	140% 1.8mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	174% 2.27mg	41% 0.54mg	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	30.6% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	270% 6.5μg	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	76.4% 458IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	785% 118mg	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 Firm	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	108% 1075mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	NA	481% 4.33mg	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	73.7% 5.9mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	NA	296% 1243mg	420mg per day for Men 19-50 years
Manganese	NA	485% 11mg	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	78.4% 549mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	NA	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	NA	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	NA	127% 14mg	11mg per day for Men 19-50 years
Water	10.4% 383g	0.34% 12.7g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Vitasoy USA Organic Nasoya, Tofu Plus Firm has 4.2 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 2 times more Vitamin B2 than Vitasoy USA Organic Nasoya, Tofu Plus Firm.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D

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

• 1 pound of Vitasoy USA Organic Nasoya, Tofu Plus Firm has 30.2 times more Water than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 2.8 times more Iron and 3.9 times more Phosphorus than Vitasoy USA Organic Nasoya, Tofu Plus Firm.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Firm and Oil Roasted Almonds contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Oil Roasted Almonds contains 8.2 times more Energy, 16.2 times more Fat, 14 times more Saturated Fat, 10.3 times more Carbohydrate, 15.2 times more Sugars, 13.1 times more Fiber and 2.3 times more Protein than Vitasoy USA Organic Nasoya, Tofu Plus Firm.
• 1 pound of Vitasoy USA Organic Nasoya, Tofu Plus Firm provide inadequate amounts of Carbohydrate