Comparing Nutrients in 1 pound Almonds VS Roasted Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Roasted Soy Flour	32%	42%	26%

Macro Nutrients

	Almonds	Roasted Soy Flour	Recommended Dietary Allowance
Energy	91% 2626kcal	68.7% 1991kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	45% 14.3g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	413% 6.6g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	290% 49.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	106% 138g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	47.6% 34.5g	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	116% 44g	38g per day for Men 19-50 years
Protein	171% 96g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Almonds	Roasted 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	156% 1.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	328% 4.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	122% 1.6mg	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	257% 1030μg	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	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Roasted Soy Flour	Recommended Dietary Allowance
Calcium	122% 1220mg	85.3% 853mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	1119% 10mg	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	330% 26.4mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	399% 1674mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	410% 9.42mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	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	308% 2159mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	272% 9258mg	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	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	148% 16.2mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.47% 17.3g	3700g per day for Men 19-50 years

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

• Almonds have 1.2 times more Vitamin B2 and 12.9 times more Vitamin E than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 2 times more Vitamin B1, 2.6 times more Vitamin B5, 2.6 times more Vitamin B6, 5.2 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds and Roasted Full-fat Soy Flour have similar amounts of Vitamin B3 per 1 lb.
• Both Almonds as well as Roasted 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 Roasted Soy Flour:

• Almonds have 1.4 times more Calcium than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 2.2 times more Copper, 1.6 times more Iron, 1.4 times more Magnesium, 2.8 times more Potassium and 1.8 times more Selenium than Almonds.
• Both Almonds and Roasted Full-fat Soy Flour have similar amounts of Manganese, Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.3 times more Energy, 2.3 times more Fat, 1.2 times more Saturated Fat and 1.3 times more Fiber than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 486 times more Omega 3, 1.4 times more Carbohydrate, 1.7 times more Sugars and 1.8 times more Protein than Almonds.
• Both Almonds and Roasted Full-fat Soy Flour have similar amounts of Omega 6 per 1 lb.
• Both Almonds as well as Roasted Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.