Comparing Nutrients in 7 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	52.2% 1514kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	205% 198g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	93% 29.8g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	637% 10g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	469% 79.7g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	33% 42.8g	130g per day for Men 19-50 years
Sugars	0% 0g	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	0% 0g	65.3% 25g	38g per day for Men 19-50 years
Protein	0% 0g	75% 42g	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	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	22% 87.3μg	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	108% 16.2mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	304% 365μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybean Lecithin	Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	227% 2.05mg	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	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	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	136% 955mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0% 0g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 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 7 oz.