Comparing Nutrients in 1 pound Soy Cheese VS Almonds

Macros Ratio

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

Macro Nutrients

	Soy Cheese	Almonds	Recommended Dietary Allowance
Energy	23.6% 685kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	38% 36.7g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	16.6% 5.3g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	153% 2.45g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31.3g	75% 98g	130g per day for Men 19-50 years
Sugars	10% 7.26g	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	0% 0g	149% 56.7g	38g per day for Men 19-50 years
Protein	101% 56.7g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Soy Cheese	Almonds	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 100μg	50% 200μg	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	18% 2.72mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.4% 21μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Cheese	Almonds	Recommended Dietary Allowance
Calcium	85.3% 853mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	192% 1.72mg	520% 4.68mg	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	318% 25.4mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	246% 1034mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	175% 4.03mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	144% 1007mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	26.5% 903mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	139% 76.2μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	129% 14mg	11mg per day for Men 19-50 years
Water	8.7% 322g	0.54% 20g	3700g per day for Men 19-50 years

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

• Soybean, curd cheese has more Vitamin K than Almonds.
• While Almonds contain 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.
• Both Soybean, curd cheese as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Soy Cheese vs Almonds:

• Soybean, curd cheese has 1.5 times more Iron, 4.1 times more Selenium, 20 times more Sodium and 16.1 times more Water than Almonds.
• While Almonds contain 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.
• Both Soybean, curd cheese and Almonds have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Soybean, curd cheese has 180 times more Omega 3 than Almonds.
• While Almonds contain 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.
• Both Soybean, curd cheese as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.