Comparing Nutrients in 14 ounces VeggieGurt Soy Yogurt VS Almond Flour

Macros Ratio

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

Macro Nutrients

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

Vitamins

	VeggieGurt Soy Yogurt	Almond Flour	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	228% 2.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	99% 16mg	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	NA	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	914% 274μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	37.5% 150μg	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

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

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

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

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

• K-take it veggie Vegan Organic Soy Yogurt Nature has 35.8 times more Sodium than Almond Flour.

Comparison of macro-nutrients per 14 ounces:

• Almond Flour contains 19.3 times more Fat, 10.1 times more Carbohydrate, 10.3 times more Fiber and 5.6 times more Protein than K-take it veggie Vegan Organic Soy Yogurt Nature.
• Both K-take it veggie Vegan Organic Soy Yogurt Nature as well as Almond Flour have insufficient amounts of Glucose and Sucrose in 14 oz.