Comparing Nutrients in 1 kilogram Roasted Soy Flour VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Roasted Soy Flour	32%	42%	26%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Roasted Soy Flour	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	151% 4390kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	225% 219g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	99% 31.6g	132% 42g	32g per day for Men 19-50 years
Omega 3	911% 14.6g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	640% 109g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	234% 304g	136% 177g	130g per day for Men 19-50 years
Sugars	105% 76g	62.8% 45.5g	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	0% 0g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	255% 97g	276% 105g	38g per day for Men 19-50 years
Protein	680% 381g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Roasted Soy Flour	Oil 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	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	724% 9.4mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	205% 33mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	242% 12mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	270% 3.5mg	91% 1.18mg	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	67.5% 270μg	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	1731% 260mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	188% 1880mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	2468% 22.2mg	1061% 9.55mg	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	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	879% 3690mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	903% 20.8mg	1070% 24.6mg	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	666% 4660mg	700mg per day for Men 19-50 years
Potassium	600% 20410mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	325% 35.8mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	1.03% 38g	0.76% 28g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Roasted Soy Flour versus 1 kg of Oil 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 Oil Roasted Almonds:

• 1 kilogram of Roasted Soy Flour has 4.5 times more Vitamin B1, 1.2 times more Vitamin B2, 5.3 times more Vitamin B5, 3 times more Vitamin B6, 8.4 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 13.1 times more Vitamin E than Roasted Full-fat Soy Flour.
• Both Roasted Soy Flour and Oil Roasted Almonds provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Roasted Full-fat Soy Flour as well as Oil 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 Oil Roasted Almonds:

• 1 kilogram of Roasted Soy Flour has 2.3 times more Copper, 1.6 times more Iron, 1.3 times more Magnesium, 2.9 times more Potassium and 1.8 times more Selenium than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 1.5 times more Calcium than Roasted Full-fat Soy Flour.
• Both Roasted Soy Flour and Oil 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 more Omega 3, 1.7 times more Carbohydrate, 1.7 times more Sugars and 1.8 times more Protein than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 1.4 times more Energy, 2.5 times more Fat and 1.3 times more Saturated Fat than Roasted Full-fat Soy Flour.
• Both Roasted Soy Flour and Oil Roasted Almonds offer comparable quantities of Omega 6 and Fiber per one kilogram.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3