Comparing Nutrients in 1 pound Almonds VS Soy Cheese

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Soy Cheese	33%	48%	19%

Macro Nutrients

	Almonds	Soy Cheese	Recommended Dietary Allowance
Energy	91% 2626kcal	23.6% 685kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	38% 36.7g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	16.6% 5.3g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	153% 2.45g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	24% 31.3g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	10% 7.26g	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	0% 0g	38g per day for Men 19-50 years
Protein	171% 96g	101% 56.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Soy Cheese	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	10.5% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	24.4% 0.32mg	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	25% 100μg	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	18% 2.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17.4% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Soy Cheese	Recommended Dietary Allowance
Calcium	122% 1220mg	85.3% 853mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	192% 1.72mg	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	318% 25.4mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	246% 1034mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	175% 4.03mg	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	144% 1007mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	26.5% 903mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	139% 76.2μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	71% 7.8mg	11mg per day for Men 19-50 years
Water	0.54% 20g	8.7% 322g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Soy Cheese:

• Almonds have more Vitamin B1, 8.1 times more Vitamin B2, 7.2 times more Vitamin B3, 4.1 times more Vitamin B5, 2 times more Vitamin B6, 2 times more Vitamin B9 and 42.7 times more Vitamin E than Soybean, curd cheese.
• While Soybean, curd cheese contains more Vitamin K than Almonds.
• Both Almonds as well as Soybean, curd cheese have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Soy Cheese:

• Almonds have 1.4 times more Calcium, 2.7 times more Copper, 2.5 times more Manganese, 2.2 times more Phosphorus, 3.7 times more Potassium and 1.8 times more Zinc than Soybean, curd cheese.
• While Soybean, curd cheese contains 1.5 times more Iron, 4.1 times more Selenium, 20 times more Sodium and 16.1 times more Water than Almonds.
• Both Almonds and Soybean, curd cheese have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 3.8 times more Energy, 6.2 times more Fat, 3.2 times more Saturated Fat, 3.1 times more Omega 6, 3.1 times more Carbohydrate, 2.7 times more Sugars, more Fiber and 1.7 times more Protein than Soybean, curd cheese.
• While Soybean, curd cheese contains 180 times more Omega 3 than Almonds.
• Both Almonds as well as Soybean, curd cheese have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.