Comparing Nutrients in 1 kilogram Blanched Almonds VS Soy Flour, defatted

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Soy Flour, defatted	58%	3%	39%

Macro Nutrients

	Blanched Almonds	Soy Flour, defatted	Recommended Dietary Allowance
Energy	203% 5900kcal	113% 3270kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	12.6% 12g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	4.25% 1.36g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	27.6% 4.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	261% 339g	130g per day for Men 19-50 years
Sugars	64% 46.3g	226% 164g	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	0% 0g	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 44.6g	NA	g per day for Men 19-50 years
Fiber	261% 99g	461% 175g	38g per day for Men 19-50 years
Protein	382% 214g	919% 515g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Soy Flour, defatted	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	582% 7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	195% 2.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	163% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	400% 20mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	442% 5.74mg	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	123% 490μg	763% 3050μg	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	1583% 238mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Soy Flour, defatted	Recommended Dietary Allowance
Calcium	236% 2360mg	241% 2410mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	4517% 40.7mg	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	410% 32.8mg	1155% 92mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	690% 2900mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	1312% 30mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	4689% 2110μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	963% 6740mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	701% 23840mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	224% 24.6mg	11mg per day for Men 19-50 years
Water	1.2% 45g	1.96% 72.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Soy Flour, defatted per 1 kg

Compare the macro and micronutrient content in 1 kg of Blanched Almonds versus 1 kg of Soy Flour, defatted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Soy Flour, defatted:

• 1 kilogram of Blanched Almonds has 2.8 times more Vitamin B2, 1.3 times more Vitamin B3 and 197.9 times more Vitamin E than Soy Flour, defatted.
• While 1 kg of Soy flour, defatted contains 3.7 times more Vitamin B1, 6.4 times more Vitamin B5, 5 times more Vitamin B6, 6.2 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• 1 kilogram of Blanched Almonds have insufficient amounts of Vitamin K
• 1 kilogram of Soy Flour, defatted have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Soy flour, defatted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Blanched Almonds vs Soy Flour, defatted:

• 1 kilogram of Blanched Almonds has 1.9 times more Selenium and 1.2 times more Zinc than Soy Flour, defatted.
• While 1 kg of Soy flour, defatted contains 4 times more Copper, 2.8 times more Iron, 1.6 times more Manganese, 1.4 times more Phosphorus and 3.6 times more Potassium than Blanched Almonds.
• Both Blanched Almonds and Soy Flour, defatted contain similar levels of Calcium and Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 1.8 times more Energy, 43 times more Fat, 29.1 times more Saturated Fat and 26.3 times more Omega 6 than Soy Flour, defatted.
• While 1 kg of Soy flour, defatted contains 15.8 times more Omega 3, 1.8 times more Carbohydrate, 3.5 times more Sugars, 1.8 times more Fiber and 2.4 times more Protein than Blanched Almonds.
• 1 kilogram of Blanched Almonds provide inadequate amounts of Omega 3