Comparing Nutrients in 1 kilogram 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	17.2% 500kcal	NA	2900kcal per day for Men 19-50 years
Fat	27% 26g	518% 502g	97g per day for Men 19-50 years
Saturated Fat	12.5% 4g	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	12.3% 16g	125% 162g	130g per day for Men 19-50 years
Sugars	6.9% 5g	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	23.7% 9g	244% 93g	38g per day for Men 19-50 years
Protein	84% 47g	468% 262g	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	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	575% 7.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	250% 40mg	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	77% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2303% 691μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	95% 378μg	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	232% 2320mg	1000mg per day for Men 19-50 years
Copper	NA	1083% 9.75mg	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	403% 32.2mg	8mg per day for Men 19-50 years
Magnesium	NA	598% 2510mg	420mg per day for Men 19-50 years
Manganese	NA	787% 18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	802% 361μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	731% 5120mg	700mg per day for Men 19-50 years
Potassium	NA	196% 6670mg	3400mg per day for Men 19-50 years
Selenium	NA	13.5% 7.4μg	55μg per day for Men 19-50 years
Sodium	21.3% 320mg	0.6% 8.94mg	1500mg per day for Men 19-50 years
Zinc	NA	255% 28mg	11mg per day for Men 19-50 years
Water	NA	1.17% 43.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg

Comparing minerals per 1 kilogram 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 1 kilogram:

• 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 1 kg.