Comparing Nutrients in 1 pound Almonds VS Soy Flour

Macros Ratio

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

Macro Nutrients

	Almonds	Soy Flour	Recommended Dietary Allowance
Energy	91% 2626kcal	68% 1969kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	97% 94g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	42.3% 13.5g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	391% 6.25g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	274% 46.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	111% 145g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	47% 34g	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	115% 43.5g	38g per day for Men 19-50 years
Protein	171% 96g	306% 172g	56g per day for Men 19-50 years

Vitamins

	Almonds	Soy Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	220% 2.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	405% 5.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	122% 19.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	144% 7.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	161% 2.1mg	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	391% 1565μg	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	59% 8.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Soy Flour	Recommended Dietary Allowance
Calcium	122% 1220mg	93% 934mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	1472% 13.2mg	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	361% 29mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	463% 1946mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	449% 10.3mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	3165% 1424μg	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	320% 2241mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	336% 11408mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	162% 17.8mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.63% 23.4g	3700g per day for Men 19-50 years

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

• Almonds have 13.1 times more Vitamin E than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 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.
• Both Almonds and Raw Full-fat Soy Flour have similar amounts of Vitamin B2 and Vitamin B3 per 1 lb.
• Both Almonds as well as Raw Full-fat Soy Flour 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:

• Almonds have 1.3 times more Calcium than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 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.
• Both Almonds and Raw Full-fat Soy Flour have similar amounts of Manganese and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 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.
• While Raw Full-fat Soy Flour contains 459.3 times more Omega 3, 1.5 times more Carbohydrate, 1.7 times more Sugars and 1.8 times more Protein than Almonds.
• Both Almonds and Raw Full-fat Soy Flour have similar amounts of Omega 6 per 1 lb.
• Both Almonds as well as Raw Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.