Comparing Nutrients in 300 calories VeggieGurt Soy Yogurt VS Almond Flour

Weight per 300 calories

• VeggieGurt Soy Yogurt: 600g

One of the foods has 0 calories. Comparison per 100 kcal is not possible.

Which food has more nutrients per 300 calories - VeggieGurt Soy Yogurt or 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	10.3% 300kcal	NA	2900kcal per day for Men 19-50 years
Fat	16% 15.6g	NA	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	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	7.4% 9.6g	NA	130g per day for Men 19-50 years
Sugars	4.14% 3g	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	14.2% 5.4g	NA	38g per day for Men 19-50 years
Protein	50.4% 28g	NA	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	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	NA	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	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	NA	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	NA	1000mg per day for Men 19-50 years
Copper	NA	NA	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	NA	8mg per day for Men 19-50 years
Magnesium	NA	NA	420mg per day for Men 19-50 years
Manganese	NA	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	NA	700mg per day for Men 19-50 years
Potassium	NA	NA	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	13% 192mg	NA	1500mg per day for Men 19-50 years
Zinc	NA	NA	11mg per day for Men 19-50 years
Water	NA	NA	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of VeggieGurt Soy Yogurt vs Almond Flour:One of the foods have 0 calories. Comparison of vitamins per 100 kcal not possible.

Comparing minerals per 300 calories for VeggieGurt Soy Yogurt vs Almond Flour:One of the foods have 0 calories. Comparison of minerals per 100 kcal not possible.

Comparison of macro-nutrients per 300 calories:One of the foods have 0 calories. Comparison of macro-nutrients per 100 kcal not possible.