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Comparing Nutrients in 5 ounces Soy CheeseVS Roasted Almonds

Macros Ratio

Protein Fat Carbs

Soy Cheese
33%
48%
19%
Roasted Almonds
13%
74%
13%
5 oz ▼

Macro Nutrients

7.4%214kcal
Energy
29.2%848kcal
214 kcalvs848 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
12%11.5g
Fat
76.8%74.5g
11.5 gvs74.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
5.2%1.66g
Saturated Fat
18%5.8g
1.66 gvs5.8 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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48%0.77g
Omega 3
0.89%0.014g
0.77 gvs0.014 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
33.6%5.7g
Omega 6
108%18.3g
5.7 gvs18.3 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
7.52%9.8g
Carbohydrate
23%29.8g
9.8 gvs29.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
3.13%2.27g
Sugars
9.5%6.9g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.27 gvs6.9 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
0.02%0.014g
≤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]
NA gvs0.014 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
%0.014g
NA gvs0.014 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
%6.73g
NA gvs6.73 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
0%0g
Fiber
40.7%15.5g
0 gvs15.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
31.6%17.7g
Protein
53%29.7g
17.7 gvs29.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0.31%2.83μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
2.83 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
0%0mg
Vitamin B1
9.1%0.11mg
Thiamine
0 mgvs0.11 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
15.3%0.2mg
Vitamin B2
131%1.7mg
Riboflavin
0.2 mgvs1.7 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
4.43%0.71mg
Vitamin B3
32.2%5.16mg
Niacin, nicotinic acid, niacinamide
0.71 mgvs5.16 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
3.3%0.16mg
Vitamin B5
9.1%0.46mg
Pantothenic acid
0.16 mgvs0.46 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
7.63%0.099mg
Vitamin B6
15%0.19mg
Pyridoxine
0.099 mgvs0.19 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
7.8%31μg
Vitamin B9
19.5%78μg
Folates and Folic Acid
31 μgvs78 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
5.67%0.85mg
Vitamin E
226%34mg
Tocopherols and Tocotrienols
0.85 mgvs34 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
5.43%6.52μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
6.52 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

26.6%266mg
Calcium
38%380mg
266 mgvs380 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
60%0.54mg
Copper
173%1.56mg
0.54 mgvs1.56 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
99%7.94mg
Iron
66%5.3mg
7.94 mgvs5.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
77%323mg
Magnesium
94%395mg
323 mgvs395 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
54.8%1.26mg
Manganese
138%3.16mg
1.26 mgvs3.16 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
45%315mg
Phosphorus
95%668mg
315 mgvs668 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
8.3%282mg
Potassium
29.7%1011mg
282 mgvs1011 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
43.3%24μg
Selenium
5.15%2.83μg
24 μgvs2.83 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
1.9%28.3mg
Sodium
0.28%4.25mg
28.3 mgvs4.25 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
22%2.44mg
Zinc
42.7%4.7mg
2.44 mgvs4.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
2.7%100g
Water
0.092%3.4g
100 gvs3.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Soy Cheese vs Roasted Almonds:
Comparing minerals per 5 ounces for Soy Cheese vs Roasted Almonds:
Comparison of macro-nutrients per 5 ounces:



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