Comparing Nutrients in 1 pound Blanched Almonds VS Soy Flour, defatted

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Soy Flour, defatted	58%	3%	39%

Macro Nutrients

	Blanched Almonds	Soy Flour, defatted	Recommended Dietary Allowance
Energy	92% 2676kcal	51% 1483kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	5.7% 5.53g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	1.93% 0.62g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	330% 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	65% 84.7g	118% 154g	130g per day for Men 19-50 years
Sugars	29% 21g	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% 0g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 20.2g	NA	g per day for Men 19-50 years
Fiber	118% 45g	209% 79.4g	38g per day for Men 19-50 years
Protein	173% 97g	417% 233g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	72% 0.87mg	264% 3.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	88.3% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	181% 9.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	200% 2.6mg	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	55.6% 222μg	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	718% 108mg	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

	Blanched Almonds	Soy Flour, defatted	Recommended Dietary Allowance
Calcium	107% 1070mg	109% 1093mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	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	186% 15mg	524% 42mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	313% 1315mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	595% 13.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	88% 2989mg	318% 10814mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	0.89% 33g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 2.8 times more Vitamin B2, 1.3 times more Vitamin B3 and 197.9 times more Vitamin E than Soy flour, defatted.
• While Soy flour, defatted contains 3.7 times more Vitamin B1, 6.4 times more Vitamin B5, 5 times more Vitamin B6, 6.2 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched 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 Blanched Almonds vs Soy Flour, defatted:

• Blanched Almonds have 1.9 times more Selenium and 1.2 times more Zinc than Soy flour, defatted.
• While Soy flour, defatted contains 4 times more Copper, 2.8 times more Iron, 1.6 times more Manganese, 1.4 times more Phosphorus and 3.6 times more Potassium than Blanched Almonds.
• Both Blanched Almonds and Soy flour, defatted have similar amounts of Calcium, Magnesium and Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds have 1.8 times more Energy, 43 times more Fat, 29.1 times more Saturated Fat and 26.3 times more Omega 6 than Soy flour, defatted.
• While Soy flour, defatted contains 15.8 times more Omega 3, 1.8 times more Carbohydrate, 3.5 times more Sugars, 1.8 times more Fiber and 2.4 times more Protein than Blanched Almonds.
• Both Blanched Almonds as well as Soy flour, defatted have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.