Comparing Nutrients in 1 kilogram Almonds VS Soy protein concentrate, produced by alcohol extraction

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Soy protein concentrate, produced by alcohol extraction	71%	1%	28%

Macro Nutrients

	Almonds	Soy protein concentrate, produced by alcohol extraction	Recommended Dietary Allowance
Energy	200% 5790kcal	113% 3280kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	10.4% 1.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	195% 254g	130g per day for Men 19-50 years
Sugars	60% 43.5g	276% 200g	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	1.5% 1.1g	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	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 39.5g	NA	g per day for Men 19-50 years
Fiber	329% 125g	145% 55g	38g per day for Men 19-50 years
Protein	378% 212g	1136% 636g	56g per day for Men 19-50 years

Vitamins

	Almonds	Soy protein concentrate, produced by alcohol extraction	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	263% 3.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	109% 1.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	44.8% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	103% 1.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	850% 3400μg	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	1709% 256mg	0% 0mg	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

	Almonds	Soy protein concentrate, produced by alcohol extraction	Recommended Dietary Allowance
Calcium	269% 2690mg	363% 3630mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	1084% 9.76mg	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	464% 37mg	1348% 108mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	750% 3150mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	1822% 42mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	1199% 8390mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	648% 22020mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	400% 44mg	11mg per day for Men 19-50 years
Water	1.2% 44g	1.57% 58g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Soy protein concentrate, produced by alcohol extraction:

• Almonds have 8 times more Vitamin B2, 5.1 times more Vitamin B3, 8.3 times more Vitamin B5 and more Vitamin E than Soy protein concentrate, produced by alcohol extraction.
• While Soy protein concentrate, produced by alcohol extraction contains 1.5 times more Vitamin B1 and 7.7 times more Vitamin B9 than Almonds.
• Both Almonds and Soy protein concentrate, produced by alcohol extraction have similar amounts of Vitamin B6 per 1 kg.
• Both Almonds as well as Soy protein concentrate, produced by alcohol extraction have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Soy protein concentrate, produced by alcohol extraction:

• Almonds have 5.1 times more Selenium than Soy protein concentrate, produced by alcohol extraction.
• While Soy protein concentrate, produced by alcohol extraction contains 1.3 times more Calcium, 2.9 times more Iron, 1.9 times more Manganese, 1.7 times more Phosphorus, 3 times more Potassium and 1.4 times more Zinc than Almonds.
• Both Almonds and Soy protein concentrate, produced by alcohol extraction have similar amounts of Copper and Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 1.8 times more Energy, 108.5 times more Fat, 73.1 times more Saturated Fat, 69.6 times more Omega 6 and 2.3 times more Fiber than Soy protein concentrate, produced by alcohol extraction.
• While Soy protein concentrate, produced by alcohol extraction contains 8 times more Omega 3, 4.6 times more Sugars and 3 times more Protein than Almonds.
• Both Almonds and Soy protein concentrate, produced by alcohol extraction have similar amounts of Carbohydrate per 1 kg.
• Both Almonds as well as Soy protein concentrate, produced by alcohol extraction have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.