Comparing Nutrients in 7 ounces Soy protein isolate VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Soy protein isolate	92%	8%	0%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Soy protein isolate	Roasted Almonds	Recommended Dietary Allowance
Energy	23% 665kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	6.94% 6.73g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.84g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	32% 41.7g	130g per day for Men 19-50 years
Sugars	0% 0g	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	0% 0g	57% 21.6g	38g per day for Men 19-50 years
Protein	313% 175g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Soy protein isolate	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	29% 0.35mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.85mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	20.8% 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	87.3% 349μg	27.3% 109μg	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	316% 47.4mg	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

	Soy protein isolate	Roasted Almonds	Recommended Dietary Allowance
Calcium	35.3% 353mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	353% 3.17mg	242% 2.2mg	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	360% 28.8mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.4mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	129% 2.96mg	193% 4.43mg	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	220% 1540mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	4.73% 161mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	133% 1994mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	72.7% 8mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.27% 9.9g	0.13% 4.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Soy protein isolate vs Roasted Almonds:

• Soy protein isolate has 2.3 times more Vitamin B1 and 3.2 times more Vitamin B9 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 12 times more Vitamin B2, 2.5 times more Vitamin B3, 5.4 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin E than Soy protein isolate.
• Both Soy protein isolate as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Soy protein isolate vs Roasted Almonds:

• Soy protein isolate has 1.5 times more Copper, 3.9 times more Iron, 1.6 times more Phosphorus, 335 times more Sodium and 1.2 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Calcium, 7.2 times more Magnesium, 1.5 times more Manganese, 8.8 times more Potassium and 2.5 times more Selenium than Soy protein isolate.

Comparison of macro-nutrients per 7 ounces:

• Soy protein isolate has 19.5 times more Omega 3 and 4.2 times more Protein than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.8 times more Energy, 15.5 times more Fat, 9.7 times more Saturated Fat, 8.9 times more Omega 6, more Carbohydrate, more Sugars and more Fiber than Soy protein isolate.
• Both Soy protein isolate as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.