Comparing Nutrients in 1 kilogram Blanched Almonds VS Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Soy Flour	33%	40%	27%

Macro Nutrients

	Blanched Almonds	Soy Flour	Recommended Dietary Allowance
Energy	203% 5900kcal	150% 4340kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	213% 207g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	93% 30g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	861% 13.8g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	605% 103g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	246% 319g	130g per day for Men 19-50 years
Sugars	64% 46.3g	103% 75g	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	253% 96g	38g per day for Men 19-50 years
Protein	382% 214g	675% 378g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Soy Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	484% 5.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	892% 11.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	270% 43.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	318% 16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	355% 4.6mg	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	863% 3450μg	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	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	583% 700μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Soy Flour	Recommended Dietary Allowance
Calcium	236% 2360mg	206% 2060mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	3244% 29mg	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	796% 63.7mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	1021% 4290mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	989% 22.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	6978% 3140μg	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	706% 4940mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	740% 25150mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	356% 39.2mg	11mg per day for Men 19-50 years
Water	1.2% 45g	1.4% 51.6g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 12.2 times more Vitamin E than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 3 times more Vitamin B1, 1.6 times more Vitamin B2, 5.1 times more Vitamin B5, 4 times more Vitamin B6, 7 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Raw Full-fat Soy Flour have similar amounts of Vitamin B3 per 1 kg.
• Both Blanched Almonds as well as Raw Full-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

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

• Blanched Almonds have 1.5 times more Sodium than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 2.8 times more Copper, 1.9 times more Iron, 1.6 times more Magnesium, 3.8 times more Potassium, 2.3 times more Selenium and 1.3 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Raw Full-fat Soy Flour have similar amounts of Calcium, Manganese and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 1.4 times more Energy, 2.5 times more Fat, 1.3 times more Saturated Fat and 1.2 times more Omega 6 than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 344.5 times more Omega 3, 1.7 times more Carbohydrate, 1.6 times more Sugars and 1.8 times more Protein than Blanched Almonds.
• Both Blanched Almonds and Raw Full-fat Soy Flour have similar amounts of Fiber per 1 kg.
• Both Blanched Almonds as well as Raw Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.