Comparing Nutrients in 500 calories Soybean Lecithin VS Almonds

Weight per 500 calories

• Soybean Lecithin: 65.5g
• Almonds: 86.4g

Soybean Lecithin has 1.3 times more energy per 100g than Almonds. It has very high energy density when compared to other foods. Almonds having very high energy density.

Which food has more nutrients per 500 calories - Soybean Lecithin or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Soybean Lecithin	0%	100%	0%
Almonds	14%	72%	14%

Macro Nutrients

	Soybean Lecithin	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	67.6% 65.5g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	30.7% 9.83g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	210% 3.37g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	155% 26.3g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	0% 0g	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	0% 0g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	0% 0g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Soybean Lecithin	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	9.5% 38μg	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	35.7% 5.36mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	100% 121μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybean Lecithin	Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	99% 0.89mg	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	0% 0mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	0% 0mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0% 0g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Soybean Lecithin vs Almonds:

• Soybean Lecithin has more Vitamin K than Almonds.
• While Almonds contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 4.1 times more Vitamin E than Soybean Lecithin.
• Both Soybean Lecithin as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Soybean Lecithin vs Almonds:

• Almonds contain more Calcium, more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Selenium and more Zinc than Soybean Lecithin.

Comparison of macro-nutrients per 500 calories:

• Soybean Lecithin has 1.5 times more Fat, 3 times more Saturated Fat, 1299.1 times more Omega 3 and 2.5 times more Omega 6 than Almonds.
• While Almonds contain more Carbohydrate, more Sugars, more Fiber and more Protein than Soybean Lecithin.
• Both Soybean Lecithin and Almonds have similar amounts of Energy per 500 kcal.
• Both Soybean Lecithin as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.