Comparing Nutrients in 14 ounces Soy Flour VS Almonds

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Soy Flour	Almonds	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	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	354% 4.6mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	126% 6.3mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	141% 1.83mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	342% 1369μg	43.7% 175μg	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	51.6% 7.74mg	678% 102mg	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	Almonds	Recommended Dietary Allowance
Calcium	81.8% 818mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	1288% 11.6mg	455% 4.1mg	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	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	405% 1703mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	393% 9.03mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	2769% 1246μg	400% 180μg	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	273% 1909mg	700mg per day for Men 19-50 years
Potassium	294% 9982mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	54% 29.8μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	141% 15.6mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Raw Full-fat Soy Flour has 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.
• While Almonds contain 13.1 times more Vitamin E than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Almonds have similar amounts of Vitamin B2 and Vitamin B3 per 14 oz.
• Both Raw Full-fat Soy Flour as well as 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 vs Almonds:

• Raw Full-fat Soy Flour has 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.
• While Almonds contain 1.3 times more Calcium than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Almonds have similar amounts of Manganese and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

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