Comparing Nutrients in 5 ounces Almonds VS Low Salt Shoyu

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Low Salt Shoyu	59%	4%	37%

Macro Nutrients

	Almonds	Low Salt Shoyu	Recommended Dietary Allowance
Energy	28.3% 821kcal	2.8% 80.8kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	6.1% 7.92g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	0.98% 0.71g	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	0.22% 0.16g	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	% 0.24g	% 0.43g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 0g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	53.5% 30g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Almonds	Low Salt Shoyu	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	15.6% 62.4μg	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	242% 36.3mg	3.87% 0.58mg	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

	Almonds	Low Salt Shoyu	Recommended Dietary Allowance
Calcium	38% 381mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	7.7% 0.069mg	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	65.7% 5.26mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	23.3% 98mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	62% 1.43mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	33.6% 235mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	14.7% 499mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	340% 5100mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	2.88% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Low Salt Shoyu per 5 oz

Compare the macro and micronutrient content in 5 oz of Almonds versus 5 oz of Low Salt Shoyu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Almonds vs Low Salt Shoyu:

• 5 ounces of Almonds have 5.1 times more Vitamin B1, 4.7 times more Vitamin B2, 3.2 times more Vitamin B3 and 62.5 times more Vitamin E than Low Salt Shoyu.
• Both Almonds and Low Salt Shoyu provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per five ounces.
• Both Almonds as well as Shoyu Soy Sauce, low salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Almonds vs Low Salt Shoyu:

• 5 ounces of Almonds have 9 times more Calcium, 21 times more Copper, 2.7 times more Iron, 3.9 times more Magnesium, 2.2 times more Manganese, 2.9 times more Phosphorus, 2.1 times more Potassium, 8.2 times more Selenium and 3.9 times more Zinc than Low Salt Shoyu.
• While 5 oz of Shoyu Soy Sauce, low salt contain 3598 times more Sodium and 17 times more Water than Almonds.
• 5 ounces of Low Salt Shoyu lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almonds have 10.2 times more Energy, 166.4 times more Fat, 108.6 times more Saturated Fat, 100.2 times more Omega 6, 3.9 times more Carbohydrate, 8.7 times more Sugars, 17.9 times more Fiber and 2.3 times more Protein than Low Salt Shoyu.
• 5 ounces of Low Salt Shoyu provide inadequate amounts of Energy, Omega 6 and Fiber
• Both Almonds as well as Shoyu Soy Sauce, low salt provide inadequate amounts of Omega 3 in five ounces.