Comparing Nutrients in 1 pound Soy Flour VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Soy Flour	33%	40%	27%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Soy Flour	Roasted Almonds	Recommended Dietary Allowance
Energy	68% 1969kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	97% 94g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	42.3% 13.5g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	391% 6.25g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	274% 46.6g	345% 58.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 145g	73.3% 95g	130g per day for Men 19-50 years
Sugars	47% 34g	30.4% 22g	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	NA	0.063% 0.045g	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	NA	% 0.045g	g per day for Men 19-50 years
Sucrose	NA	% 21.5g	g per day for Men 19-50 years
Fiber	115% 43.5g	130% 49.4g	38g per day for Men 19-50 years
Protein	306% 172g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	220% 2.64mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	405% 5.26mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	122% 19.6mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	144% 7.2mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	47.5% 0.62mg	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	391% 1565μg	62.4% 249μg	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	59% 8.85mg	723% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour	Roasted Almonds	Recommended Dietary Allowance
Calcium	93% 934mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	1472% 13.2mg	554% 5mg	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	361% 29mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	463% 1946mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	449% 10.3mg	440% 10mg	2.3mg per day for Men 19-50 years
Molybdenum	3165% 1424μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	320% 2241mg	305% 2136mg	700mg per day for Men 19-50 years
Potassium	336% 11408mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	162% 17.8mg	136% 15mg	11mg per day for Men 19-50 years
Water	0.63% 23.4g	0.3% 11g	3700g per day for Men 19-50 years

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

• Raw Full-fat Soy Flour has 7.5 times more Vitamin B1, 5 times more Vitamin B5, 3.4 times more Vitamin B6, 6.3 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 12.3 times more Vitamin E than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Dry Roasted Almonds have similar amounts of Vitamin B2 and Vitamin B3 per 1 lb.
• Both Raw Full-fat Soy Flour as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Soy Flour vs Roasted Almonds:

• Raw Full-fat Soy Flour has 2.7 times more Copper, 1.7 times more Iron, 1.5 times more Magnesium, 3.5 times more Potassium and 3.8 times more Selenium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.3 times more Calcium than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Dry Roasted Almonds have similar amounts of Manganese, Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Full-fat Soy Flour has 137.8 times more Omega 3, 1.5 times more Carbohydrate, 1.5 times more Sugars and 1.8 times more Protein than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.4 times more Energy, 2.5 times more Fat, 1.4 times more Saturated Fat and 1.3 times more Omega 6 than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Dry Roasted Almonds have similar amounts of Fiber per 1 lb.
• Both Raw Full-fat Soy Flour as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.