Comparing Nutrients in 1 pound Almonds VS Soy Flour, defatted

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Soy Flour, defatted	58%	3%	39%

Macro Nutrients

	Almonds	Soy Flour, defatted	Recommended Dietary Allowance
Energy	91% 2626kcal	51% 1483kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	5.7% 5.53g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	1.93% 0.62g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	12.5% 2.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	118% 154g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	103% 74.5g	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	0.69% 0.5g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	209% 79.4g	38g per day for Men 19-50 years
Protein	171% 96g	417% 233g	56g per day for Men 19-50 years

Vitamins

	Almonds	Soy Flour, defatted	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	264% 3.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	88.3% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	181% 9.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	200% 2.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	346% 1383μg	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	775% 116mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Soy Flour, defatted	Recommended Dietary Allowance
Calcium	122% 1220mg	109% 1093mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	2049% 18.4mg	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	210% 17mg	524% 42mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	313% 1315mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	595% 13.7mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	2127% 957μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	437% 3057mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	318% 10814mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.89% 33g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Soy Flour, defatted:

• Almonds have 4.5 times more Vitamin B2, 1.4 times more Vitamin B3 and 213.6 times more Vitamin E than Soy flour, defatted.
• While Soy flour, defatted contains 3.4 times more Vitamin B1, 4.2 times more Vitamin B5, 4.2 times more Vitamin B6, 6.9 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds as well as Soy flour, defatted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Soy Flour, defatted:

• Almonds have 2.4 times more Selenium and 1.3 times more Zinc than Soy flour, defatted.
• While Soy flour, defatted contains 3.9 times more Copper, 2.5 times more Iron, 1.4 times more Manganese, 4.7 times more Molybdenum, 1.4 times more Phosphorus, 3.3 times more Potassium and 20 times more Sodium than Almonds.
• Both Almonds and Soy flour, defatted have similar amounts of Calcium and Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.8 times more Energy, 40.9 times more Fat, 28 times more Saturated Fat and 26.2 times more Omega 6 than Soy flour, defatted.
• While Soy flour, defatted contains 21 times more Omega 3, 1.6 times more Carbohydrate, 3.8 times more Sugars, 1.4 times more Fiber and 2.4 times more Protein than Almonds.
• Both Almonds as well as Soy flour, defatted have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.