Comparing Nutrients in 5 ounces Almonds VS Soy sauce, reduced sodium, made from hydrolyzed vegetable protein

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	35%	3%	62%

Macro Nutrients

	Almonds	Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	Recommended Dietary Allowance
Energy	28.3% 821kcal	4.4% 128kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	0.089% 0.028g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	0.64% 0.11g	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	15.7% 20.5g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	11% 8g	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	0.2% 0.14g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 0.11g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	53.5% 30g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	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	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	4.03% 0.052mg	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	1.4% 5.67μg	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	0% 0mg	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	Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	Recommended Dietary Allowance
Calcium	38% 381mg	1.56% 15.6mg	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	7.6% 0.61mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	11.5% 48mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	9.3% 0.21mg	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	18% 126mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	129% 4391mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	273% 4097mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	3.22% 0.35mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	2.43% 89.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Soy sauce, reduced sodium, made from hydrolyzed vegetable protein per 5 oz

Compare the macro and micronutrient content in 5 oz of Almonds versus 5 oz of Soy sauce, reduced sodium, made from hydrolyzed vegetable protein to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Almonds vs Soy sauce, reduced sodium, made from hydrolyzed vegetable protein:

• 5 ounces of Almonds have 6.8 times more Vitamin B1, 26.5 times more Vitamin B2, 8 times more Vitamin B3, 3.2 times more Vitamin B5, 3.7 times more Vitamin B6, 11 times more Vitamin B9 and more Vitamin E than Soy sauce, reduced sodium, made from hydrolyzed vegetable protein.
• 5 ounces of Soy sauce, reduced sodium, made from hydrolyzed vegetable protein have insufficient amounts of Vitamin B9 and Vitamin E
• Both Almonds as well as Soy sauce, reduced sodium, made from hydrolyzed vegetable protein 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 Soy sauce, reduced sodium, made from hydrolyzed vegetable protein:

• 5 ounces of Almonds have 24.5 times more Calcium, 21 times more Copper, 8.6 times more Iron, 7.9 times more Magnesium, 14.4 times more Manganese, 5.4 times more Phosphorus, 4.6 times more Selenium and 12.5 times more Zinc than Soy sauce, reduced sodium, made from hydrolyzed vegetable protein.
• While 5 oz of Soy sauce, reduced sodium, made from hydrolyzed vegetable protein contain 4.2 times more Potassium and 2890 times more Sodium than Almonds.
• 5 ounces of Soy sauce, reduced sodium, made from hydrolyzed vegetable protein lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almonds have 6.4 times more Energy, 161.1 times more Fat, 190.1 times more Saturated Fat, 160.1 times more Omega 6, 1.5 times more Carbohydrate, 41.7 times more Fiber and 2.6 times more Protein than Soy sauce, reduced sodium, made from hydrolyzed vegetable protein.
• While 5 oz of Soy sauce, reduced sodium, made from hydrolyzed vegetable protein contain 1.3 times more Sugars than Almonds.
• 5 ounces of Soy sauce, reduced sodium, made from hydrolyzed vegetable protein provide inadequate amounts of Omega 6 and Fiber
• Both Almonds as well as Soy sauce, reduced sodium, made from hydrolyzed vegetable protein provide inadequate amounts of Omega 3 in five ounces.