Comparing Nutrients in 14 ounces Soy Flour VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Soy Flour	33%	40%	27%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Soy Flour	Roasted Almonds	Recommended Dietary Allowance
Energy	59.4% 1723kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	84.5% 82g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	342% 5.47g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	240% 41g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 127g	64% 83.4g	130g per day for Men 19-50 years
Sugars	41% 29.8g	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	100% 38g	114% 43.3g	38g per day for Men 19-50 years
Protein	268% 150g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Roasted 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	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	354% 4.6mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	126% 6.3mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	141% 1.83mg	41.5% 0.54mg	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	54.6% 218μg	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	632% 95mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	81.8% 818mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	1288% 11.6mg	485% 4.36mg	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	185% 15mg	8mg per day for Men 19-50 years
Magnesium	405% 1703mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	393% 9.03mg	385% 8.86mg	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	267% 1869mg	700mg per day for Men 19-50 years
Potassium	294% 9982mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	54% 29.8μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	141% 15.6mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	0.26% 9.57g	3700g per day for Men 19-50 years

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

• Raw Full-fat Soy Flour has 7.5 times more Vitamin B1, 5 times more Vitamin B5, 3.4 times more Vitamin B6, 6.3 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 12.3 times more Vitamin E than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Dry Roasted Almonds have similar amounts of Vitamin B2 and Vitamin B3 per 14 oz.
• Both Raw Full-fat Soy Flour as well as Dry Roasted 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 Roasted Almonds:

• Raw Full-fat Soy Flour has 2.7 times more Copper, 1.7 times more Iron, 1.5 times more Magnesium, 3.5 times more Potassium and 3.8 times more Selenium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.3 times more Calcium than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Dry Roasted Almonds have similar amounts of Manganese, Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Full-fat Soy Flour has 137.8 times more Omega 3, 1.5 times more Carbohydrate, 1.5 times more Sugars and 1.8 times more Protein than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.4 times more Energy, 2.5 times more Fat, 1.4 times more Saturated Fat and 1.3 times more Omega 6 than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Dry Roasted Almonds have similar amounts of Fiber per 14 oz.
• Both Raw Full-fat Soy Flour as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.