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

Macros Ratio

	Protein	Fat	Carbs
Low-fat Soy Flour	50%	20%	30%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Low-fat Soy Flour	Blanched Almonds	Recommended Dietary Allowance
Energy	128% 3720kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	92% 89g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	40.3% 13g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	347% 5.55g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	215% 36.6g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	236% 306g	144% 187g	130g per day for Men 19-50 years
Sugars	129% 93g	64% 46.3g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 44.6g	g per day for Men 19-50 years
Fiber	421% 160g	261% 99g	38g per day for Men 19-50 years
Protein	889% 498g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Low-fat Soy Flour	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	907% 11mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	184% 29.5mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	310% 15.5mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	808% 10.5mg	88.5% 1.15mg	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	723% 2890μg	123% 490μg	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	36.7% 5.5mg	1583% 238mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.5% 39μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low-fat Soy Flour	Blanched Almonds	Recommended Dietary Allowance
Calcium	285% 2850mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	1778% 16mg	1141% 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	1025% 82mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	679% 2850mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	1370% 31.5mg	798% 18.4mg	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	964% 6750mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	615% 20900mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	1071% 589μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	373% 41mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	1.25% 46g	1.2% 45g	3700g per day for Men 19-50 years

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

• Low-fat Soy Flour has 5.7 times more Vitamin B1, 4.9 times more Vitamin B5, 9.1 times more Vitamin B6, 5.9 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.5 times more Vitamin B2 and 43.2 times more Vitamin E than Low-fat Soy Flour.
• Both Low-fat Soy Flour and Blanched Almonds have similar amounts of Vitamin B3 per 1 kg.
• Both Low-fat Soy Flour as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

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

• Low-fat Soy Flour has 1.2 times more Calcium, 1.6 times more Copper, 2.5 times more Iron, 1.7 times more Manganese, 1.4 times more Phosphorus, 3.2 times more Potassium, 18.4 times more Selenium and 1.4 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 2.1 times more Sodium than Low-fat Soy Flour.
• Both Low-fat Soy Flour and Blanched Almonds have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Low-fat Soy Flour has 138.8 times more Omega 3, 1.6 times more Carbohydrate, 2 times more Sugars, 1.6 times more Fiber and 2.3 times more Protein than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Energy, 5.9 times more Fat, 3.1 times more Saturated Fat and 3.4 times more Omega 6 than Low-fat Soy Flour.
• Both Low-fat Soy Flour as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.