Comparing Nutrients in 1 kilogram Roasted Almonds VS Roasted Soy Flour

Macros Ratio

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

Macro Nutrients

	Roasted Almonds	Roasted Soy Flour	Recommended Dietary Allowance
Energy	206% 5980kcal	151% 4390kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	225% 219g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	99% 31.6g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	911% 14.6g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	640% 109g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	234% 304g	130g per day for Men 19-50 years
Sugars	67% 48.6g	105% 76g	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	0.14% 0.1g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	255% 97g	38g per day for Men 19-50 years
Protein	374% 210g	680% 381g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Roasted 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	64% 0.77mg	343% 4.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	724% 9.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	205% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	242% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	270% 3.5mg	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	138% 550μg	568% 2270μg	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	1593% 239mg	132% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	592% 710μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Roasted Soy Flour	Recommended Dietary Allowance
Calcium	268% 2680mg	188% 1880mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	2468% 22.2mg	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	466% 37.3mg	728% 58.2mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	879% 3690mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	903% 20.8mg	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	673% 4710mg	680% 4760mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	600% 20410mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	325% 35.8mg	11mg per day for Men 19-50 years
Water	0.65% 24g	1.03% 38g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 1.3 times more Vitamin B2 and 12.1 times more Vitamin E than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 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.
• Both Dry Roasted Almonds and Roasted Full-fat Soy Flour have similar amounts of Vitamin B3 per 1 kg.
• Both Dry Roasted Almonds as well as Roasted 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 Roasted Almonds vs Roasted Soy Flour:

• Dry Roasted Almonds have 1.4 times more Calcium than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 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.
• Both Dry Roasted Almonds and Roasted Full-fat Soy Flour have similar amounts of Manganese, Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Almonds have 1.4 times more Energy, 2.4 times more Fat and 1.3 times more Saturated Fat than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 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.
• Both Dry Roasted Almonds and Roasted Full-fat Soy Flour have similar amounts of Omega 6 and Fiber per 1 kg.
• Both Dry Roasted Almonds as well as Roasted Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.