Comparing Nutrients in 500 calories Soy Flour VS Almonds

Weight per 500 calories

• Soy Flour: 115g
• Almonds: 86.4g

Almonds have 1.3 times more energy per unit of mass than Raw Full-fat Soy Flour, which is very high in comparison to other foods. Soy Flour having very high energy density.

Which food has more nutrients per 500 calories - Soy Flour or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Soy Flour	33%	40%	27%
Almonds	14%	72%	14%

Macro Nutrients

	Soy Flour	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24.5% 23.8g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	10.8% 3.44g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	99% 1.6g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.3% 36.8g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	12% 8.64g	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	29% 11g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	77.8% 43.6g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Almonds	Recommended Dietary Allowance
Vitamin A	0.77% 6.9μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55.8% 0.67mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	103% 1.34mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.98mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.6% 1.83mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	99% 397μg	9.5% 38μg	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	15% 2.25mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.2% 80.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour	Almonds	Recommended Dietary Allowance
Calcium	23.7% 237mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	374% 3.36mg	99% 0.89mg	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	92% 7.34mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	118% 494mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	114% 2.62mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	804% 362μg	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	81.3% 569mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	85.2% 2897mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.64μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.16% 5.94g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Soy Flour vs Almonds:

• Raw Full-fat Soy Flour has 3.8 times more Vitamin B1, 1.4 times more Vitamin B2, 1.6 times more Vitamin B3, 4.5 times more Vitamin B5, 4.5 times more Vitamin B6, 10.5 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 9.9 times more Vitamin E than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Soy Flour vs Almonds:

• Raw Full-fat Soy Flour has 3.8 times more Copper, 2.3 times more Iron, 2.1 times more Magnesium, 1.4 times more Manganese, 9.2 times more Molybdenum, 1.4 times more Phosphorus, 4.6 times more Potassium, 2.4 times more Selenium and 1.7 times more Zinc than Almonds.
• Both Raw Full-fat Soy Flour and Almonds have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Full-fat Soy Flour has 612.8 times more Omega 3, 2 times more Carbohydrate, 2.3 times more Sugars and 2.4 times more Protein than Almonds.
• While Almonds contain 1.8 times more Fat than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Almonds have similar amounts of Energy, Saturated Fat, Omega 6 and Fiber per 500 kcal.
• Both Raw Full-fat Soy Flour as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.