Comparing Nutrients in 1 pound Almonds VS Low-fat Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Low-fat Soy Flour	50%	20%	30%

Macro Nutrients

	Almonds	Low-fat Soy Flour	Recommended Dietary Allowance
Energy	91% 2626kcal	58% 1687kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	41.6% 40.4g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	18.3% 5.85g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	157% 2.5g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	98% 16.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	107% 139g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	58.4% 42.3g	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	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	191% 72.6g	38g per day for Men 19-50 years
Protein	171% 96g	403% 226g	56g per day for Men 19-50 years

Vitamins

	Almonds	Low-fat Soy Flour	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	411% 4.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	83.6% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	141% 7.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	366% 4.76mg	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	328% 1311μg	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	16.6% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	14.7% 17.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Low-fat Soy Flour	Recommended Dietary Allowance
Calcium	122% 1220mg	129% 1293mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	806% 7.26mg	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	465% 37mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	308% 1293mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	621% 14.3mg	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	437% 3062mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	279% 9480mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	486% 267μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	169% 18.6mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.57% 21g	3700g per day for Men 19-50 years

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

• Almonds have 4.1 times more Vitamin B2, 1.2 times more Vitamin B3 and 46.6 times more Vitamin E than Low-fat Soy Flour.
• While Low-fat Soy Flour contains 5.3 times more Vitamin B1, 3.3 times more Vitamin B5, 7.7 times more Vitamin B6, 6.6 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds as well as Low-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 Low-fat Soy Flour:

• Low-fat Soy Flour contains 1.6 times more Copper, 2.2 times more Iron, 1.4 times more Manganese, 1.4 times more Phosphorus, 2.9 times more Potassium, 14.4 times more Selenium and 1.3 times more Zinc than Almonds.
• Both Almonds and Low-fat Soy Flour have similar amounts of Calcium and Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.6 times more Energy, 5.6 times more Fat, 2.9 times more Saturated Fat and 3.4 times more Omega 6 than Low-fat Soy Flour.
• While Low-fat Soy Flour contains 185 times more Omega 3, 1.4 times more Carbohydrate, 2.1 times more Sugars, 1.3 times more Fiber and 2.4 times more Protein than Almonds.
• Both Almonds as well as Low-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.