Comparing Nutrients in 5 ounces Shoyu VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Shoyu	57%	9%	34%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Shoyu	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	2.6% 75kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	0.83% 0.81g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.95% 0.33g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.38% 7g	19.3% 25g	130g per day for Men 19-50 years
Sugars	0.78% 0.57g	8.9% 6.45g	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% 0g	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	% 0.43g	% 0.057g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 6.2g	g per day for Men 19-50 years
Fiber	3% 1.13g	39% 15g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Shoyu	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.9% 0.047mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.1mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	13% 0.17mg	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	4.96% 20μg	9.57% 38.3μg	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	0% 0mg	245% 37mg	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

	Shoyu	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	150% 1.35mg	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	25.7% 2.06mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	152% 3.5mg	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	33.6% 235mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	18% 617mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	519% 7786mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.23mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	2.73% 101g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Shoyu VS Oil Roasted Almonds per 5 oz

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

Lets compare vitamin content per 5 ounces of Shoyu vs Oil Roasted Almonds:

• 5 ounces of Shoyu have 1.3 times more Vitamin B5 and 1.3 times more Vitamin B6 than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 2.8 times more Vitamin B1, 4.7 times more Vitamin B2, 1.7 times more Vitamin B3, 1.9 times more Vitamin B9 and more Vitamin E than Shoyu Soy Sauce.
• 5 ounces of Shoyu have insufficient amounts of Vitamin E
• Both Shoyu Soy Sauce as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Shoyu vs Oil Roasted Almonds:

• 5 ounces of Shoyu have 5493 times more Sodium than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 8.8 times more Calcium, 22.2 times more Copper, 2.5 times more Iron, 3.7 times more Magnesium, 2.4 times more Manganese, 2.8 times more Phosphorus, 1.6 times more Potassium, 8.2 times more Selenium and 3.5 times more Zinc than Shoyu Soy Sauce.
• 5 ounces of Shoyu lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Oil Roasted Almonds contain 11.5 times more Energy, 96.8 times more Fat, 57.6 times more Saturated Fat, 57.8 times more Omega 6, 3.6 times more Carbohydrate, 11.4 times more Sugars, 13.1 times more Fiber and 2.6 times more Protein than Shoyu Soy Sauce.
• 5 ounces of Shoyu provide inadequate amounts of Energy and Omega 6
• Both Shoyu Soy Sauce as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in five ounces.