Comparing Nutrients in 14 ounces Soy Flour VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Soy Flour	33%	40%	27%
Almond paste	8%	52%	40%

Macro Nutrients

	Soy Flour	Almond paste	Recommended Dietary Allowance
Energy	59.4% 1723kcal	62.7% 1818kcal	2900kcal per day for Men 19-50 years
Fat	84.5% 82g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	32.6% 10.4g	32g per day for Men 19-50 years
Omega 3	342% 5.47g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	240% 41g	130% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 127g	146% 190g	130g per day for Men 19-50 years
Sugars	41% 29.8g	198% 144g	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	100% 38g	50% 19g	38g per day for Men 19-50 years
Protein	268% 150g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Almond paste	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	192% 2.3mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	354% 4.6mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	126% 6.3mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	141% 1.83mg	11% 0.14mg	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	342% 1369μg	72.4% 290μg	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	0.44% 0.4mg	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	51.6% 7.74mg	358% 53.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	232% 278μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour	Almond paste	Recommended Dietary Allowance
Calcium	81.8% 818mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	1288% 11.6mg	200% 1.8mg	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	316% 25.3mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	405% 1703mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	393% 9.03mg	148% 3.4mg	2.3mg per day for Men 19-50 years
Molybdenum	2769% 1246μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	280% 1961mg	146% 1024mg	700mg per day for Men 19-50 years
Potassium	294% 9982mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	54% 29.8μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	141% 15.6mg	53.4% 5.87mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Flour VS Almond paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Soy Flour versus 14 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Soy Flour have 7.1 times more Vitamin B1, 2.8 times more Vitamin B2, 3 times more Vitamin B3, 14.1 times more Vitamin B5, 12.8 times more Vitamin B6, 4.7 times more Vitamin B9 and more Vitamin K than Almond paste.
• While 14 oz of Almond paste contain 6.9 times more Vitamin E than Raw Full-fat Soy Flour.
• 14 ounces of Almond paste have insufficient amounts of Vitamin K
• Both Raw Full-fat Soy Flour as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Soy Flour vs Almond paste:

• 14 ounces of Soy Flour have 6.4 times more Copper, 4 times more Iron, 3.3 times more Magnesium, 2.7 times more Manganese, 1.9 times more Phosphorus, 8 times more Potassium, 1.8 times more Selenium and 2.6 times more Zinc than Almond paste.
• Both Soy Flour and Almond paste contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Soy Flour have 6.9 times more Omega 3, 1.8 times more Omega 6, 2 times more Fiber and 4.2 times more Protein than Almond paste.
• While 14 oz of Almond paste contain 1.3 times more Fat, 1.5 times more Carbohydrate and 4.8 times more Sugars than Raw Full-fat Soy Flour.
• Both Soy Flour and Almond paste offer comparable quantities of Energy and Saturated Fat per 14 ounces.