Comparing Nutrients in 14 ounces Low-fat Soy Flour VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Low-fat Soy Flour	50%	20%	30%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Low-fat Soy Flour	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	51% 1476kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	36.4% 35.3g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	16% 5.1g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	138% 2.2g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	85.4% 14.5g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	54% 70g	130g per day for Men 19-50 years
Sugars	51% 37g	25% 18g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	167% 63.5g	110% 41.7g	38g per day for Men 19-50 years
Protein	353% 198g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Low-fat Soy Flour	Oil Roasted 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	360% 4.3mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.15mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	321% 4.17mg	36% 0.47mg	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	287% 1147μg	26.8% 107μg	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	14.6% 2.2mg	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low-fat Soy Flour	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	113% 1131mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	706% 6.35mg	421% 3.8mg	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	407% 32.5mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	269% 1131mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	544% 12.5mg	425% 9.76mg	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	383% 2679mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	244% 8295mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	425% 234μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	148% 16.3mg	111% 12mg	11mg per day for Men 19-50 years
Water	0.49% 18.3g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Low-fat Soy Flour VS Oil Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Low-fat Soy Flour versus 14 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Low-fat Soy Flour vs Oil Roasted Almonds:

• 14 ounces of Low-fat Soy Flour have 11.8 times more Vitamin B1, 6.8 times more Vitamin B5, 8.9 times more Vitamin B6, 10.7 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 2.8 times more Vitamin B2 and 47.2 times more Vitamin E than Low-fat Soy Flour.
• Both Low-fat Soy Flour and Oil Roasted Almonds provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Low-fat Soy Flour as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Low-fat Soy Flour vs Oil Roasted Almonds:

• 14 ounces of Low-fat Soy Flour have 1.7 times more Copper, 2.2 times more Iron, 1.3 times more Manganese, 1.4 times more Phosphorus, 3 times more Potassium, 14.4 times more Selenium and 1.3 times more Zinc than Oil Roasted Almonds.
• Both Low-fat Soy Flour and Oil Roasted Almonds contain similar levels of Calcium and Magnesium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Low-fat Soy Flour have more Omega 3, 1.7 times more Carbohydrate, 2.1 times more Sugars, 1.5 times more Fiber and 2.3 times more Protein than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 1.6 times more Energy, 6.2 times more Fat, 3.3 times more Saturated Fat and 3.7 times more Omega 6 than Low-fat Soy Flour.
• 14 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3