Comparing Nutrients in 7 ounces Vitasoy USA Nasoya, Lite Silken Tofu VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA Nasoya, Lite Silken Tofu	77%	23%	0%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Vitasoy USA Nasoya, Lite Silken Tofu	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	2.25% 2.2g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	26% 8.35g	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	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	27% 35g	130g per day for Men 19-50 years
Sugars	NA	12.5% 9.03g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	NA	55% 21g	38g per day for Men 19-50 years
Protein	29% 16.3g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA Nasoya, Lite Silken Tofu	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	21% 191μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	18% 0.23mg	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	13.4% 53.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	200% 4.8μg	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	50.6% 304IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	69.6% 10.4mg	344% 51.5mg	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 Nasoya, Lite Silken Tofu	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	78% 782mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	NA	211% 1.9mg	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	21.6% 1.73mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	NA	129% 544mg	420mg per day for Men 19-50 years
Manganese	NA	212% 4.9mg	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	57.5% 403mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	NA	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	NA	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	10.5% 157mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	NA	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	4.8% 178g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Vitasoy USA Nasoya, Lite Silken Tofu VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Vitasoy USA Nasoya, Lite Silken Tofu versus 7 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Vitasoy USA Nasoya, Lite Silken Tofu vs Oil Roasted Almonds:

• 7 ounces of Vitasoy USA Nasoya, Lite Silken Tofu have more Vitamin A, more Vitamin B12 and more Vitamin D than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 4.9 times more Vitamin E than Vitasoy USA Nasoya, Lite Silken Tofu.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D

Comparing minerals per 7 ounces for Vitasoy USA Nasoya, Lite Silken Tofu vs Oil Roasted Almonds:

• 7 ounces of Vitasoy USA Nasoya, Lite Silken Tofu have 1.4 times more Calcium, 79 times more Sodium and 32.1 times more Water than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 4.2 times more Iron and 2.3 times more Phosphorus than Vitasoy USA Nasoya, Lite Silken Tofu.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Oil Roasted Almonds contain 14.1 times more Energy, 50.2 times more Fat, 21 times more Saturated Fat, more Carbohydrate and 2.6 times more Protein than Vitasoy USA Nasoya, Lite Silken Tofu.
• 7 ounces of Vitasoy USA Nasoya, Lite Silken Tofu provide inadequate amounts of Energy and Carbohydrate