Comparing Nutrients in 1 kilogram Soy protein isolate, potassium type VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Soy protein isolate, potassium type	96%	1%	3%
Almonds	14%	72%	14%

Macro Nutrients

	Soy protein isolate, potassium type	Almonds	Recommended Dietary Allowance
Energy	111% 3210kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	5.46% 5.3g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	119% 38g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	15.5% 2.64g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	166% 216g	130g per day for Men 19-50 years
Sugars	0% 0g	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	0% 0g	329% 125g	38g per day for Men 19-50 years
Protein	1577% 883g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Soy protein isolate, potassium type	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.76mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	440% 1760μg	110% 440μg	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	0% 0mg	1709% 256mg	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

	Soy protein isolate, potassium type	Almonds	Recommended Dietary Allowance
Calcium	178% 1780mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	1777% 16mg	1146% 10.3mg	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	1813% 145mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	649% 15mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	1109% 7760mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	468% 15900mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	366% 40.3mg	284% 31mg	11mg per day for Men 19-50 years
Water	1.35% 49.8g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Soy protein isolate, potassium type vs Almonds:

• Soy protein isolate, potassium type has 4 times more Vitamin B9 than Almonds.
• While Almonds contain 11.4 times more Vitamin B2, 2.5 times more Vitamin B3, 7.9 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin E than Soy protein isolate, potassium type.
• Both Soy protein isolate, potassium type and Almonds have similar amounts of Vitamin B1 per 1 kg.
• Both Soy protein isolate, potassium type as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Soy protein isolate, potassium type vs Almonds:

• Soy protein isolate, potassium type has 1.6 times more Copper, 3.9 times more Iron, 1.6 times more Phosphorus, 2.2 times more Potassium, 50 times more Sodium and 1.3 times more Zinc than Almonds.
• While Almonds contain 1.5 times more Calcium, 6.9 times more Magnesium, 1.5 times more Manganese and 5.1 times more Selenium than Soy protein isolate, potassium type.

Comparison of macro-nutrients per 1 kilogram:

• Soy protein isolate, potassium type has 11.7 times more Omega 3 and 4.2 times more Protein than Almonds.
• While Almonds contain 1.8 times more Energy, 94.2 times more Fat, 49.4 times more Saturated Fat, 46.7 times more Omega 6, 8.3 times more Carbohydrate, more Sugars and more Fiber than Soy protein isolate, potassium type.
• Both Soy protein isolate, potassium type as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.