Comparing Nutrients in 5 ounces Almonds VS TVP

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
TVP	59%	3%	38%

Macro Nutrients

	Almonds	TVP	Recommended Dietary Allowance
Energy	28.3% 821kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	1.46% 1.4g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	8.86% 0.14g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	3.34% 0.57g	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	35% 45.4g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	18.6% 13.5g	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	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	54.5% 20.7g	38g per day for Men 19-50 years
Protein	53.5% 30g	127% 71g	56g per day for Men 19-50 years

Vitamins

	Almonds	TVP	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	54.5% 0.71mg	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	106% 425μg	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	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	TVP	Recommended Dietary Allowance
Calcium	38% 381mg	37% 369mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	236% 2.13mg	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	177% 14mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	101% 425mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	247% 5.67mg	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	144% 1006mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	104% 3544mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	56.7% 31μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	2.83% 42.5mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	72% 7.94mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.27% 9.92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs TVP:

• Almonds have 3.8 times more Vitamin B2, 1.9 times more Vitamin B3 and 128.2 times more Vitamin E than Textured Vegetable Protein, Dry.
• While Textured Vegetable Protein, Dry contains 2.9 times more Vitamin B1, 3.6 times more Vitamin B6, 6.8 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds as well as Textured Vegetable Protein, Dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs TVP:

• Textured Vegetable Protein, Dry contains 1.5 times more Copper, 2.7 times more Iron, 1.8 times more Manganese, 1.5 times more Phosphorus, 3.4 times more Potassium, 5.4 times more Selenium, 30 times more Sodium and 1.8 times more Zinc than Almonds.
• Both Almonds and Textured Vegetable Protein, Dry have similar amounts of Calcium and Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 1.8 times more Energy, 49.9 times more Fat, 38 times more Saturated Fat and 30.8 times more Omega 6 than Textured Vegetable Protein, Dry.
• While Textured Vegetable Protein, Dry contains 33.3 times more Omega 3, 1.5 times more Carbohydrate, 2.2 times more Sugars and 2.4 times more Protein than Almonds.
• Both Almonds and Textured Vegetable Protein, Dry have similar amounts of Fiber per 5 oz.
• Both Almonds as well as Textured Vegetable Protein, Dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.