Comparing Nutrients in 500 calories Almond paste VS Roasted Soy Flour

Weight per 500 calories

• Almond paste: 109g
• Roasted Soy Flour: 114g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 500 calories - Almond paste or Roasted Soy Flour?

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Roasted Soy Flour	32%	42%	26%

Macro Nutrients

	Almond paste	Roasted Soy Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	31.2% 30.3g	25.7% 25g	97g per day for Men 19-50 years
Saturated Fat	8.97% 2.87g	11.3% 3.6g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	104% 1.66g	1.6g per day for Men 19-50 years
Omega 6	36% 6.1g	73% 12.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	26.6% 34.6g	130g per day for Men 19-50 years
Sugars	54.6% 39.6g	12% 8.67g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13.8% 5.24g	29% 11g	38g per day for Men 19-50 years
Protein	17.5% 9.83g	77.5% 43.4g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Roasted Soy Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.76% 6.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.46% 0.09mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.8% 0.45mg	82.4% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.7% 1.55mg	23.4% 3.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.47% 0.12mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.02% 0.039mg	30.8% 0.4mg	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	20% 79.7μg	64.6% 259μg	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	0.12% 0.11mg	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	99% 14.8mg	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	67.4% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Roasted Soy Flour	Recommended Dietary Allowance
Calcium	18.8% 188mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	55% 0.5mg	281% 2.53mg	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	22% 1.75mg	83% 6.63mg	8mg per day for Men 19-50 years
Magnesium	33.8% 142mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	103% 2.37mg	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	40.2% 282mg	77.4% 542mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	68.4% 2325mg	3400mg per day for Men 19-50 years
Selenium	8.34% 4.6μg	15.5% 8.54μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.83mg	0.91% 13.7mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	37% 4.08mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	0.12% 4.34g	3700g per day for Men 19-50 years

Almond Paste VS Roasted Soy Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Almond paste or Roasted Soy Flour?

Lets compare vitamin content per 500 calories of Almond paste vs Roasted Soy Flour:

• 500 calories of Almond paste have 6.6 times more Vitamin E than Roasted Soy Flour.
• While 500 kcal of Roasted Full-fat Soy Flour contain 5.2 times more Vitamin B1, 2.4 times more Vitamin B2, 2.4 times more Vitamin B3, 11.2 times more Vitamin B5, 10.2 times more Vitamin B6, 3.2 times more Vitamin B9 and more Vitamin K than Almond paste.
• 500 calories of Almond paste have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin K
• Both Almond paste as well as Roasted Full-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Almond paste vs Roasted Soy Flour:

• 500 kcal of Roasted Full-fat Soy Flour contain 5.1 times more Copper, 3.8 times more Iron, 3 times more Magnesium, 2.5 times more Manganese, 1.9 times more Phosphorus, 6.8 times more Potassium, 1.9 times more Selenium and 2.5 times more Zinc than Almond paste.
• Both Almond paste and Roasted Soy Flour contain similar levels of Calcium per 500 calories.
• 500 calories of Almond paste lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Almond paste have 1.2 times more Fat, 1.5 times more Carbohydrate and 4.6 times more Sugars than Roasted Soy Flour.
• While 500 kcal of Roasted Full-fat Soy Flour contain 1.3 times more Saturated Fat, 7.6 times more Omega 3, 2 times more Omega 6, 2.1 times more Fiber and 4.4 times more Protein than Almond paste.
• Both Almond paste and Roasted Soy Flour offer comparable quantities of Energy per 500 calories.