Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Soy protein concentrate, produced by alcohol extraction

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Soy protein concentrate, produced by alcohol extraction	71%	1%	28%

Macro Nutrients

	Oil Roasted Almonds	Soy protein concentrate, produced by alcohol extraction	Recommended Dietary Allowance
Energy	41.5% 1205kcal	22.4% 651kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	2.07% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	38.8% 50.4g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	54.7% 39.7g	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	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	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 8.7g	NA	g per day for Men 19-50 years
Fiber	55% 21g	28.7% 11g	38g per day for Men 19-50 years
Protein	75.2% 42g	225% 126g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Soy protein concentrate, produced by alcohol extraction	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	52.3% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	20.5% 0.27mg	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	13.4% 53.6μg	169% 675μg	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	344% 51.5mg	0% 0mg	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

	Oil Roasted Almonds	Soy protein concentrate, produced by alcohol extraction	Recommended Dietary Allowance
Calcium	57.7% 577mg	72% 720mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	215% 1.94mg	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	91% 7.3mg	267% 21.4mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	149% 625mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	362% 8.3mg	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	132% 925mg	238% 1665mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	129% 4370mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	79.4% 8.73mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	0.31% 11.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Soy protein concentrate, produced by alcohol extraction per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Almonds versus 7 oz of Soy protein concentrate, produced by alcohol extraction to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Almonds vs Soy protein concentrate, produced by alcohol extraction:

• 7 ounces of Oil Roasted Almonds have 5.5 times more Vitamin B2, 5.1 times more Vitamin B3, 4 times more Vitamin B5 and more Vitamin E than Soy protein concentrate, produced by alcohol extraction.
• While 7 oz of Soy protein concentrate, produced by alcohol extraction contain 3.4 times more Vitamin B1 and 12.6 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Soy protein concentrate, produced by alcohol extraction provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Soy protein concentrate, produced by alcohol extraction have insufficient amounts of Vitamin B5 and Vitamin E
• Both Oil Roasted Almonds as well as Soy protein concentrate, produced by alcohol extraction have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Almonds vs Soy protein concentrate, produced by alcohol extraction:

• 7 ounces of Oil Roasted Almonds have 5.1 times more Selenium than Soy protein concentrate, produced by alcohol extraction.
• While 7 oz of Soy protein concentrate, produced by alcohol extraction contain 2.9 times more Iron, 1.7 times more Manganese, 1.8 times more Phosphorus, 3.2 times more Potassium and 1.4 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Soy protein concentrate, produced by alcohol extraction contain similar levels of Calcium, Copper and Magnesium per seven ounces.
• 7 ounces of Soy protein concentrate, produced by alcohol extraction lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 1.9 times more Energy, 119.9 times more Fat, 80.9 times more Saturated Fat, 76.4 times more Omega 6 and 1.9 times more Fiber than Soy protein concentrate, produced by alcohol extraction.
• While 7 oz of Soy protein concentrate, produced by alcohol extraction contain 1.4 times more Carbohydrate, 4.4 times more Sugars and 3 times more Protein than Oil Roasted Almonds.
• 7 ounces of Soy protein concentrate, produced by alcohol extraction provide inadequate amounts of Omega 6
• Both Oil Roasted Almonds as well as Soy protein concentrate, produced by alcohol extraction provide inadequate amounts of Omega 3 in seven ounces.