Comparing Nutrients in 1 kilogram Soy Flour VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Soy Flour	33%	40%	27%
Almonds	14%	72%	14%

Macro Nutrients

	Soy Flour	Almonds	Recommended Dietary Allowance
Energy	150% 4340kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	213% 207g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	93% 30g	119% 38g	32g per day for Men 19-50 years
Omega 3	861% 13.8g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	605% 103g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 319g	166% 216g	130g per day for Men 19-50 years
Sugars	103% 75g	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	253% 96g	329% 125g	38g per day for Men 19-50 years
Protein	675% 378g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Almonds	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	484% 5.8mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	892% 11.6mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	270% 43.2mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	318% 16mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	355% 4.6mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	863% 3450μg	110% 440μg	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	130% 19.5mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	583% 700μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour	Almonds	Recommended Dietary Allowance
Calcium	206% 2060mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	3244% 29mg	1146% 10.3mg	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	796% 63.7mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	1021% 4290mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	989% 22.8mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	6978% 3140μg	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	706% 4940mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	740% 25150mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	356% 39.2mg	284% 31mg	11mg per day for Men 19-50 years
Water	1.4% 51.6g	1.2% 44g	3700g per day for Men 19-50 years

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

• Raw Full-fat Soy Flour has 2.8 times more Vitamin B1, 3.4 times more Vitamin B5, 3.4 times more Vitamin B6, 7.8 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 13.1 times more Vitamin E than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Almonds have similar amounts of Vitamin B2 and Vitamin B3 per 1 kg.
• Both Raw Full-fat Soy Flour as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Soy Flour vs Almonds:

• Raw Full-fat Soy Flour has 2.8 times more Copper, 1.7 times more Iron, 1.6 times more Magnesium, 6.9 times more Molybdenum, 3.4 times more Potassium, 1.8 times more Selenium and 1.3 times more Zinc than Almonds.
• While Almonds contain 1.3 times more Calcium than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Almonds have similar amounts of Manganese and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Full-fat Soy Flour has 459.3 times more Omega 3, 1.5 times more Carbohydrate, 1.7 times more Sugars and 1.8 times more Protein than Almonds.
• While Almonds contain 1.3 times more Energy, 2.4 times more Fat, 1.3 times more Saturated Fat and 1.3 times more Fiber than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Almonds have similar amounts of Omega 6 per 1 kg.
• Both Raw Full-fat Soy Flour as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.