Comparing Nutrients in 500 calories Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm VS Oil Roasted Almonds

Weight per 500 calories

• Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm: 544g
• Oil Roasted Almonds: 82.4g

Oil Roasted Almonds have 6.6 times more energy per unit of mass than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm, which is very high in comparison to other foods. Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm having average energy density.

Discover which food has more nutrients per 500 calories - Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.6g	47% 45.4g	97g per day for Men 19-50 years
Saturated Fat	10% 3.26g	11% 3.47g	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	65.5% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.6% 9.9g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	3% 2.17g	5.17% 3.75g	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	% 0.033g	g per day for Men 19-50 years
Sucrose	NA	% 3.6g	g per day for Men 19-50 years
Fiber	14.3% 5.43g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	99% 55.3g	31.2% 17.5g	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	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	184% 2.4mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.7mg	7.48% 0.097mg	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	5.56% 22.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	328% 7.9μg	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	91% 549IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	143% 21.4mg	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	134% 1337mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	NA	87.4% 0.79mg	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	109% 8.7mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	NA	53.7% 226mg	420mg per day for Men 19-50 years
Manganese	NA	88% 2.03mg	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	100% 701mg	55% 384mg	700mg per day for Men 19-50 years
Potassium	NA	17% 576mg	3400mg per day for Men 19-50 years
Selenium	NA	6.14% 3.38μg	55μg per day for Men 19-50 years
Sodium	2.54% 38mg	0.055% 0.82mg	1500mg per day for Men 19-50 years
Zinc	NA	23% 2.53mg	11mg per day for Men 19-50 years
Water	12% 445g	0.062% 2.3g	3700g per day for Men 19-50 years

Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm VS Oil Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm or Oil Roasted Almonds?

Lets compare vitamin content per 500 calories of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm vs Oil Roasted Almonds:

• 500 calories of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 3.7 times more Vitamin B2, 28 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Oil Roasted Almonds.
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B6, Vitamin B12 and Vitamin D

Comparing minerals per 500 calories for Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm vs Oil Roasted Almonds:

• 500 calories of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 5.6 times more Calcium, 2.9 times more Iron, 1.8 times more Phosphorus and 192.8 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 3.2 times more Protein than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 1.7 times more Fat, 1.5 times more Carbohydrate and 1.6 times more Fiber than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm and Oil Roasted Almonds offer comparable quantities of Energy and Saturated Fat per 500 calories.
• 500 calories of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm provide inadequate amounts of Carbohydrate