Comparing Nutrients in 5 ounces Soybean Lecithin VS Almonds

Macros Ratio

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

Macro Nutrients

	Soybean Lecithin	Almonds	Recommended Dietary Allowance
Energy	37.3% 1082kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	146% 142g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	66.5% 21.3g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	455% 7.3g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	335% 57g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	0% 0g	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	0% 0g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	0% 0g	53.5% 30g	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	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	15.6% 62.4μg	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	77.3% 11.6mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	217% 261μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybean Lecithin	Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	162% 1.46mg	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	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	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	97% 682mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0% 0g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces 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 3.1 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 5 oz.

Comparing minerals per 5 ounces 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 5 ounces:

• Soybean Lecithin has 1.3 times more Energy, 2 times more Fat, 3.9 times more Saturated Fat, 1712 times more Omega 3 and 3.3 times more Omega 6 than Almonds.
• While Almonds contain more Carbohydrate, more Sugars, more Fiber and more Protein than Soybean Lecithin.
• Both Soybean Lecithin as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.