Comparing Nutrients in 14 ounces Almonds VS Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Soy Flour	33%	40%	27%

Macro Nutrients

	Almonds	Soy Flour	Recommended Dietary Allowance
Energy	79.2% 2298kcal	59.4% 1723kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	84.5% 82g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	37% 12g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	342% 5.47g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	240% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	97% 127g	130g per day for Men 19-50 years
Sugars	24% 17.3g	41% 29.8g	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	0.6% 0.44g	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	100% 38g	38g per day for Men 19-50 years
Protein	150% 84g	268% 150g	56g per day for Men 19-50 years

Vitamins

	Almonds	Soy Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	192% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	354% 4.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	126% 6.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	141% 1.83mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	342% 1369μg	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	678% 102mg	51.6% 7.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	232% 278μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Soy Flour	Recommended Dietary Allowance
Calcium	107% 1068mg	81.8% 818mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	1288% 11.6mg	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	184% 14.7mg	316% 25.3mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	405% 1703mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	393% 9.03mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	2769% 1246μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	280% 1961mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	294% 9982mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	141% 15.6mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.55% 20.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Soy Flour:

• Almonds have 13.1 times more Vitamin E than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 2.8 times more Vitamin B1, 3.4 times more Vitamin B5, 3.4 times more Vitamin B6, 7.8 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds and Raw Full-fat Soy Flour have similar amounts of Vitamin B2 and Vitamin B3 per 14 oz.
• Both Almonds as well as Raw Full-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Soy Flour:

• Almonds have 1.3 times more Calcium than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 2.8 times more Copper, 1.7 times more Iron, 1.6 times more Magnesium, 6.9 times more Molybdenum, 3.4 times more Potassium, 1.8 times more Selenium and 1.3 times more Zinc than Almonds.
• Both Almonds and Raw Full-fat Soy Flour have similar amounts of Manganese and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.3 times more Energy, 2.4 times more Fat, 1.3 times more Saturated Fat and 1.3 times more Fiber than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 459.3 times more Omega 3, 1.5 times more Carbohydrate, 1.7 times more Sugars and 1.8 times more Protein than Almonds.
• Both Almonds and Raw Full-fat Soy Flour have similar amounts of Omega 6 per 14 oz.
• Both Almonds as well as Raw Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.