Comparing Nutrients in 14 ounces Soy Flour, defatted VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Soy Flour, defatted	58%	3%	39%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Soy Flour, defatted	Blanched Almonds	Recommended Dietary Allowance
Energy	44.8% 1298kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	5% 4.84g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	11% 1.87g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	57% 74g	130g per day for Men 19-50 years
Sugars	90% 65g	25.3% 18.4g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	183% 69.5g	103% 39.3g	38g per day for Men 19-50 years
Protein	365% 204g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Soy Flour, defatted	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	231% 2.77mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.2% 1mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.8% 10.4mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	159% 7.94mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	175% 2.28mg	35% 0.46mg	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	303% 1211μg	48.6% 194μg	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	3.18% 0.48mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour, defatted	Blanched Almonds	Recommended Dietary Allowance
Calcium	96% 957mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	1793% 16mg	453% 4.08mg	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	458% 36.7mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	274% 1151mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	521% 12mg	317% 7.3mg	2.3mg per day for Men 19-50 years
Molybdenum	1861% 837μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	382% 2675mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	278% 9462mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.75μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	88.8% 9.76mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	0.78% 28.8g	0.48% 18g	3700g per day for Men 19-50 years

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

• Soy flour, defatted has 3.7 times more Vitamin B1, 6.4 times more Vitamin B5, 5 times more Vitamin B6, 6.2 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.8 times more Vitamin B2, 1.3 times more Vitamin B3 and 197.9 times more Vitamin E than Soy flour, defatted.
• Both Soy flour, defatted as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Soy Flour, defatted vs Blanched Almonds:

• Soy flour, defatted has 4 times more Copper, 2.8 times more Iron, 1.6 times more Manganese, 1.4 times more Phosphorus and 3.6 times more Potassium than Blanched Almonds.
• While Blanched Almonds contain 1.9 times more Selenium than Soy flour, defatted.
• Both Soy flour, defatted and Blanched Almonds have similar amounts of Calcium, Magnesium, Sodium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Soy flour, defatted has 15.8 times more Omega 3, 1.8 times more Carbohydrate, 3.5 times more Sugars, 1.8 times more Fiber and 2.4 times more Protein than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Energy, 43 times more Fat, 29.1 times more Saturated Fat and 26.3 times more Omega 6 than Soy flour, defatted.
• Both Soy flour, defatted as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.