Comparing Nutrients in 1 kilogram Roasted Soy Flour VS Roasted Almonds

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Roasted Soy Flour VS Roasted Almonds per 1 kg

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

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

• 1 kilogram of Roasted Soy Flour has 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 Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 1.3 times more Vitamin B2 and 12.1 times more Vitamin E than Roasted Full-fat Soy Flour.
• Both Roasted Soy Flour and Roasted Almonds provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin K
• Both Roasted Full-fat Soy Flour as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

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

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Soy Flour has 145.8 times more Omega 3, 1.4 times more Carbohydrate, 1.6 times more Sugars and 1.8 times more Protein than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 1.4 times more Energy, 2.4 times more Fat and 1.3 times more Saturated Fat than Roasted Full-fat Soy Flour.
• Both Roasted Soy Flour and Roasted Almonds offer comparable quantities of Omega 6 and Fiber per one kilogram.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3