Comparing Nutrients in 1 pound Blanched Almonds VS Roasted Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Roasted Soy Flour	32%	42%	26%

Macro Nutrients

	Blanched Almonds	Roasted Soy Flour	Recommended Dietary Allowance
Energy	92% 2676kcal	68.7% 1991kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	45% 14.3g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	413% 6.6g	1.6g per day for Men 19-50 years
Omega 6	330% 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	65% 84.7g	106% 138g	130g per day for Men 19-50 years
Sugars	29% 21g	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% 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	116% 44g	38g per day for Men 19-50 years
Protein	173% 97g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	72% 0.87mg	156% 1.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	328% 4.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	122% 1.6mg	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	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	718% 108mg	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

	Blanched Almonds	Roasted Soy Flour	Recommended Dietary Allowance
Calcium	107% 1070mg	85.3% 853mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	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	186% 15mg	330% 26.4mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	399% 1674mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	410% 9.42mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	88% 2989mg	272% 9258mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	148% 16.2mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	0.47% 17.3g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 12 times more Vitamin E than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 2.2 times more Vitamin B1, 1.3 times more Vitamin B2, 3.9 times more Vitamin B5, 3.1 times more Vitamin B6, 4.6 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Roasted Full-fat Soy Flour have similar amounts of Vitamin B3 per 1 lb.
• Both Blanched 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 Blanched Almonds vs Roasted Soy Flour:

• Blanched Almonds have 1.3 times more Calcium and 1.6 times more Sodium than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 2.2 times more Copper, 1.8 times more Iron, 1.4 times more Magnesium, 3.1 times more Potassium and 2.3 times more Selenium than Blanched Almonds.
• Both Blanched 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:

• Blanched Almonds have 1.3 times more Energy, 2.4 times more Fat and 1.3 times more Saturated Fat than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 364.5 times more Omega 3, 1.6 times more Carbohydrate, 1.6 times more Sugars and 1.8 times more Protein than Blanched Almonds.
• Both Blanched Almonds and Roasted Full-fat Soy Flour have similar amounts of Omega 6 and Fiber per 1 lb.
• Both Blanched Almonds as well as Roasted Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.