Comparing Nutrients in 5 ounces Soybean Lecithin VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Soybean Lecithin	0%	100%	0%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Soybean Lecithin	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	37.3% 1082kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	146% 142g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	66.5% 21.3g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	455% 7.3g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	335% 57g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	19.3% 25g	130g per day for Men 19-50 years
Sugars	0% 0g	8.9% 6.45g	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% 0g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	0% 0g	39% 15g	38g per day for Men 19-50 years
Protein	0% 0g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Soybean Lecithin	Oil Roasted 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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	13% 0.17mg	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	0% 0μg	9.57% 38.3μg	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	245% 37mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	150% 1.35mg	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	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	152% 3.5mg	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	0% 0mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	29% 991mg	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	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0% 0g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Soybean Lecithin vs Oil Roasted Almonds:

• Soybean Lecithin has more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 3.2 times more Vitamin E than Soybean Lecithin.
• Both Soybean Lecithin as well as Oil Roasted 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 Oil Roasted Almonds:

• Oil Roasted 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, 1.8 times more Fat, 3.6 times more Saturated Fat, more Omega 3 and 3 times more Omega 6 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain more Carbohydrate, more Sugars, more Fiber and more Protein than Soybean Lecithin.
• Both Soybean Lecithin as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.