Comparing Nutrients in 1 pound 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	91% 2626kcal	51.3% 1488kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	4.72% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	88.7% 115g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	125% 91g	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	0.69% 0.5g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	65.7% 25g	38g per day for Men 19-50 years
Protein	171% 96g	515% 289g	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	77.5% 0.93mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	20.3% 3.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	5.17% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	46.8% 0.61mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	386% 1542μg	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	775% 116mg	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	122% 1220mg	165% 1647mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	492% 4.43mg	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	210% 17mg	611% 49mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	340% 1429mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	826% 19mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	544% 3806mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	294% 9988mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	181% 20mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.71% 26.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.
• Both Almonds as well as Soy protein concentrate, produced by alcohol extraction have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.