Comparing Nutrients in 1 kilogram Roasted Almonds VS Low-fat Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Low-fat Soy Flour	50%	20%	30%

Macro Nutrients

	Roasted Almonds	Low-fat Soy Flour	Recommended Dietary Allowance
Energy	206% 5980kcal	128% 3720kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	92% 89g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	40.3% 13g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	347% 5.55g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	215% 36.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	236% 306g	130g per day for Men 19-50 years
Sugars	67% 48.6g	129% 93g	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	421% 160g	38g per day for Men 19-50 years
Protein	374% 210g	889% 498g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Low-fat Soy Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	907% 11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	184% 29.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	310% 15.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	808% 10.5mg	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	723% 2890μg	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	36.7% 5.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	32.5% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Low-fat Soy Flour	Recommended Dietary Allowance
Calcium	268% 2680mg	285% 2850mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	1778% 16mg	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	1025% 82mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	679% 2850mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	1370% 31.5mg	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	964% 6750mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	615% 20900mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	1071% 589μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	373% 41mg	11mg per day for Men 19-50 years
Water	0.65% 24g	1.25% 46g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Low-fat Soy Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Low-fat Soy Flour to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Roasted Almonds has 4.3 times more Vitamin B2, 1.2 times more Vitamin B3 and 43.5 times more Vitamin E than Low-fat Soy Flour.
• While 1 kg of Low-fat Soy Flour contains 14.1 times more Vitamin B1, 4.8 times more Vitamin B5, 7.7 times more Vitamin B6, 5.3 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin K
• Both Dry Roasted Almonds as well as Low-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Low-fat Soy Flour:

• 1 kg of Low-fat Soy Flour contains 1.5 times more Copper, 2.2 times more Iron, 1.4 times more Manganese, 1.4 times more Phosphorus, 2.9 times more Potassium and 29.5 times more Selenium than Dry Roasted Almonds.
• Both Roasted Almonds and Low-fat Soy Flour contain similar levels of Calcium, Magnesium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 1.6 times more Energy, 5.9 times more Fat, 3.2 times more Saturated Fat and 3.5 times more Omega 6 than Low-fat Soy Flour.
• While 1 kg of Low-fat Soy Flour contains 55.5 times more Omega 3, 1.5 times more Carbohydrate, 1.9 times more Sugars, 1.5 times more Fiber and 2.4 times more Protein than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3