Comparing Nutrients in 14 ounces Roasted Soy Flour VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Roasted Soy Flour	32%	42%	26%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Roasted Soy Flour	Roasted Almonds	Recommended Dietary Allowance
Energy	60% 1742kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	89.4% 86.8g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	39.2% 12.5g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	362% 5.8g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	254% 43g	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	93% 121g	64% 83.4g	130g per day for Men 19-50 years
Sugars	41.7% 30.2g	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	101% 38.5g	114% 43.3g	38g per day for Men 19-50 years
Protein	270% 151g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	136% 1.64mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	287% 3.73mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.5% 13mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	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	225% 901μg	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	52.4% 7.86mg	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	235% 282μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soy Flour	Roasted Almonds	Recommended Dietary Allowance
Calcium	74.6% 746mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	979% 8.8mg	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	289% 23mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	349% 1465mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	358% 8.24mg	385% 8.86mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	270% 1889mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	238% 8101mg	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	3.18% 47.6mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	129% 14.2mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.26% 9.57g	3700g per day for Men 19-50 years

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

• Roasted Full-fat Soy Flour has 5.4 times more Vitamin B1, 3.8 times more Vitamin B5, 2.6 times more Vitamin B6, 4.1 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.3 times more Vitamin B2 and 12.1 times more Vitamin E than Roasted Full-fat Soy Flour.
• Both Roasted Full-fat Soy Flour and Dry Roasted Almonds have similar amounts of Vitamin B3 per 14 oz.
• Both Roasted 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 Roasted Soy Flour vs Roasted Almonds:

• Roasted Full-fat Soy Flour has 2 times more Copper, 1.6 times more Iron, 1.3 times more Magnesium, 2.9 times more Potassium and 3.8 times more Selenium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.4 times more Calcium than Roasted Full-fat Soy Flour.
• Both Roasted 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:

• Roasted Full-fat Soy Flour has 145.8 times more Omega 3, 1.4 times more Carbohydrate, 1.6 times more Sugars and 1.8 times more Protein than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.4 times more Energy, 2.4 times more Fat and 1.3 times more Saturated Fat than Roasted Full-fat Soy Flour.
• Both Roasted Full-fat Soy Flour and Dry Roasted Almonds have similar amounts of Omega 6 and Fiber per 14 oz.
• Both Roasted Full-fat Soy Flour as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.