Comparing Nutrients in 5 ounces TVP VS Almonds

Macros Ratio

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

Macro Nutrients

	TVP	Almonds	Recommended Dietary Allowance
Energy	16% 468kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	1.46% 1.4g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	8.86% 0.14g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	3.34% 0.57g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	8.5% 6.17g	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	NA	0.22% 0.16g	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	NA	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	54.5% 20.7g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	127% 71g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	TVP	Almonds	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.5% 0.71mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	106% 425μg	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	1.9% 0.28mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	TVP	Almonds	Recommended Dietary Allowance
Calcium	37% 369mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	236% 2.13mg	162% 1.46mg	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	177% 14mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	101% 425mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	247% 5.67mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	144% 1006mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	104% 3544mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	56.7% 31μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	72% 7.94mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	0.17% 6.25g	3700g per day for Men 19-50 years

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

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

Comparing minerals per 5 ounces for TVP vs Almonds:

• Textured Vegetable Protein, Dry has 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 Textured Vegetable Protein, Dry and Almonds have similar amounts of Calcium and Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Textured Vegetable Protein, Dry has 33.3 times more Omega 3, 1.5 times more Carbohydrate, 2.2 times more Sugars and 2.4 times more Protein than Almonds.
• While Almonds contain 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.
• Both Textured Vegetable Protein, Dry and Almonds have similar amounts of Fiber per 5 oz.
• Both Textured Vegetable Protein, Dry as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.