Comparing Nutrients in 5 ounces Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	44%	48%	8%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	4.5% 130kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	2.66% 0.85g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2% 2.58g	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	NA	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	NA	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	39% 15g	38g per day for Men 19-50 years
Protein	25.8% 14.4g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48% 0.62mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.5% 0.71mg	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	NA	9.57% 38.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	85.6% 2.06μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	24% 143IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	35% 349mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	NA	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	28.3% 2.27mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	NA	92% 388mg	420mg per day for Men 19-50 years
Manganese	NA	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	26% 183mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	NA	29% 991mg	3400mg per day for Men 19-50 years
Selenium	NA	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	NA	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	3.13% 116g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm VS Oil Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm 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 Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm vs Oil Roasted Almonds:

• 5 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 4.2 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 1.8 times more Vitamin B2 than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 5 ounces for Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm vs Oil Roasted Almonds:

• 5 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 29.2 times more Water than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 2.3 times more Iron and 3.6 times more Phosphorus than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm and Oil Roasted Almonds contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Oil Roasted Almonds contain 6.6 times more Energy, 11.3 times more Fat, 7 times more Saturated Fat, 9.7 times more Carbohydrate, 11.4 times more Sugars, 10.5 times more Fiber and 2.1 times more Protein than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.
• 5 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm provide inadequate amounts of Carbohydrate