Comparing Nutrients in 1 pound Roasted Soy Flour VS Blanched Almonds

Macros Ratio

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

Macro Nutrients

	Roasted Soy Flour	Blanched Almonds	Recommended Dietary Allowance
Energy	68.7% 1991kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	45% 14.3g	56% 18g	32g per day for Men 19-50 years
Omega 3	413% 6.6g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	290% 49.4g	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 138g	65% 84.7g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	29% 21g	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% 0g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 20.2g	g per day for Men 19-50 years
Fiber	116% 44g	118% 45g	38g per day for Men 19-50 years
Protein	309% 173g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Roasted Soy Flour	Blanched 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	156% 1.87mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	328% 4.27mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	40% 0.52mg	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	257% 1030μg	55.6% 222μg	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	60% 9mg	718% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soy Flour	Blanched Almonds	Recommended Dietary Allowance
Calcium	85.3% 853mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	1119% 10mg	518% 4.66mg	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	330% 26.4mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	399% 1674mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	410% 9.42mg	362% 8.32mg	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	308% 2159mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	272% 9258mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	148% 16.2mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	0.47% 17.3g	0.55% 20.5g	3700g per day for Men 19-50 years

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

• Roasted Full-fat Soy Flour has 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.
• While Blanched Almonds contain 12 times more Vitamin E than Roasted Full-fat Soy Flour.
• Both Roasted Full-fat Soy Flour and Blanched Almonds have similar amounts of Vitamin B3 per 1 lb.
• Both Roasted Full-fat Soy Flour as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

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

• Roasted Full-fat Soy Flour has 2.2 times more Copper, 1.8 times more Iron, 1.4 times more Magnesium, 3.1 times more Potassium, 2.3 times more Selenium and 1.2 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Calcium and 1.6 times more Sodium than Roasted Full-fat Soy Flour.
• Both Roasted Full-fat Soy Flour and Blanched Almonds have similar amounts of Manganese and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Roasted Full-fat Soy Flour has 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.
• While Blanched Almonds contain 1.3 times more Energy, 2.4 times more Fat and 1.3 times more Saturated Fat than Roasted Full-fat Soy Flour.
• Both Roasted Full-fat Soy Flour and Blanched Almonds have similar amounts of Omega 6 and Fiber per 1 lb.
• Both Roasted Full-fat Soy Flour as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.