Comparing Nutrients in 100 grams Soy Cheese VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Soy Cheese	33%	48%	19%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Soy Cheese	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	5.2% 151kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	8.35% 8.1g	57% 55g	97g per day for Men 19-50 years
Saturated Fat	3.66% 1.17g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	33.8% 0.54g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	23.7% 4.03g	79.5% 13.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.3% 6.9g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	6.28% 4.55g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 4.38g	g per day for Men 19-50 years
Fiber	0% 0g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Soy Cheese	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.32% 0.12mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.4% 0.07mg	9.08% 0.12mg	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	5.5% 22μg	6.75% 27μg	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	4% 0.6mg	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.83% 4.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Cheese	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	19% 188mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	106% 0.96mg	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	70% 5.6mg	46% 3.68mg	8mg per day for Men 19-50 years
Magnesium	54.3% 228mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	38.7% 0.89mg	107% 2.46mg	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	31.7% 222mg	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	5.85% 199mg	20.6% 699mg	3400mg per day for Men 19-50 years
Selenium	30.5% 17μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.72mg	28% 3.07mg	11mg per day for Men 19-50 years
Water	1.9% 71g	0.076% 2.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Soy Cheese vs Oil Roasted Almonds:

• Soybean, curd cheese has more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain more Vitamin B1, 5.6 times more Vitamin B2, 7.3 times more Vitamin B3, 2 times more Vitamin B5, 1.7 times more Vitamin B6 and 43.3 times more Vitamin E than Soybean, curd cheese.
• Both Soybean, curd cheese and Oil Roasted Almonds have similar amounts of Vitamin B9 per 100 g.
• Both Soybean, curd cheese as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Soy Cheese vs Oil Roasted Almonds:

• Soybean, curd cheese has 1.5 times more Iron, 4.1 times more Selenium, 20 times more Sodium and 25.3 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.5 times more Calcium, 2.5 times more Copper, 2.8 times more Manganese, 2.1 times more Phosphorus, 3.5 times more Potassium and 1.8 times more Zinc than Soybean, curd cheese.
• Both Soybean, curd cheese and Oil Roasted Almonds have similar amounts of Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Soybean, curd cheese has more Omega 3 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 4 times more Energy, 6.8 times more Fat, 3.6 times more Saturated Fat, 3.4 times more Omega 6, 2.6 times more Carbohydrate, 2.8 times more Sugars, more Fiber and 1.7 times more Protein than Soybean, curd cheese.
• Both Soybean, curd cheese as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.