Comparing Nutrients in 14 ounces Almond Flour VS VeggieGurt Soy Yogurt

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
VeggieGurt Soy Yogurt	39%	48%	13%

Macro Nutrients

	Almond Flour	VeggieGurt Soy Yogurt	Recommended Dietary Allowance
Energy	NA	6.84% 198kcal	2900kcal per day for Men 19-50 years
Fat	205% 199g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	NA	4.96% 1.6g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.3g	4.9% 6.35g	130g per day for Men 19-50 years
Sugars	NA	2.74% 2g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	97% 36.8g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	186% 104g	33.3% 18.7g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	VeggieGurt Soy Yogurt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	228% 2.97mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	914% 274μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	VeggieGurt Soy Yogurt	Recommended Dietary Allowance
Calcium	92% 921mg	NA	1000mg per day for Men 19-50 years
Copper	430% 3.87mg	NA	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	160% 12.8mg	NA	8mg per day for Men 19-50 years
Magnesium	237% 996mg	NA	420mg per day for Men 19-50 years
Manganese	312% 7.2mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	318% 143μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	290% 2032mg	NA	700mg per day for Men 19-50 years
Potassium	78% 2647mg	NA	3400mg per day for Men 19-50 years
Selenium	5.35% 2.94μg	NA	55μg per day for Men 19-50 years
Sodium	0.24% 3.55mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	NA	11mg per day for Men 19-50 years
Water	0.46% 17g	NA	3700g per day for Men 19-50 years

Nutrient Comparison: Almond Flour VS VeggieGurt Soy Yogurt per 14 oz

Compare the macro and micronutrient content in 14 oz of Almond Flour versus 14 oz of VeggieGurt Soy Yogurt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Almond Flour vs VeggieGurt Soy Yogurt:

• Both Almond Flour and K-take it veggie Vegan Organic Soy Yogurt Nature have similar amounts of vitamins per 14 oz

Comparing minerals per 14 ounces for Almond Flour vs VeggieGurt Soy Yogurt:

• 14 oz of K-take it veggie Vegan Organic Soy Yogurt Nature contain 35.8 times more Sodium than Almond Flour.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almond Flour have 19.3 times more Fat, 10.1 times more Carbohydrate, 10.3 times more Fiber and 5.6 times more Protein than VeggieGurt Soy Yogurt.
• 14 ounces of VeggieGurt Soy Yogurt provide inadequate amounts of Carbohydrate