Comparing Nutrients in 5 ounces VeggieGurt Soy Yogurt VS 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	2.44% 71kcal	NA	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	73.4% 71g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	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	1.74% 2.27g	17.7% 23g	130g per day for Men 19-50 years
Sugars	0.98% 0.71g	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	3.36% 1.28g	34.6% 13g	38g per day for Men 19-50 years
Protein	12% 6.66g	66.3% 37g	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	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	81.6% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	35.4% 5.67mg	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	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	326% 98μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	13.4% 53.6μg	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	33% 329mg	1000mg per day for Men 19-50 years
Copper	NA	154% 1.4mg	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	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	NA	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	NA	112% 2.57mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	114% 51μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	104% 726mg	700mg per day for Men 19-50 years
Potassium	NA	28% 945mg	3400mg per day for Men 19-50 years
Selenium	NA	1.9% 1.05μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	0.084% 1.27mg	1500mg per day for Men 19-50 years
Zinc	NA	36% 3.97mg	11mg per day for Men 19-50 years
Water	NA	0.17% 6.12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of VeggieGurt Soy Yogurt vs Almond Flour:

Both K-take it veggie Vegan Organic Soy Yogurt Nature and Almond Flour have similar amounts of vitamins per 5 oz

Comparing minerals per 5 ounces for VeggieGurt Soy Yogurt vs Almond Flour:

• K-take it veggie Vegan Organic Soy Yogurt Nature has 35.8 times more Sodium than Almond Flour.

Comparison of macro-nutrients per 5 ounces:

• Almond Flour contains 19.3 times more Fat, 10.1 times more Carbohydrate, 10.3 times more Fiber and 5.6 times more Protein than K-take it veggie Vegan Organic Soy Yogurt Nature.
• Both K-take it veggie Vegan Organic Soy Yogurt Nature as well as Almond Flour have insufficient amounts of Glucose and Sucrose in 5 oz.