Comparing Nutrients in 500 calories Low-fat Soy Flour VS Blanched Almonds

Weight per 500 calories

• Low-fat Soy Flour: 134g
• Blanched Almonds: 84.7g

Blanched Almonds have 1.6 times more energy per unit of mass than Low-fat Soy Flour, which is very high in comparison to other foods. Low-fat Soy Flour having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Low-fat Soy Flour	50%	20%	30%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Low-fat Soy Flour	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	5.4% 1.73g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	46.6% 0.75g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	29% 4.9g	61.6% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.7% 41g	12% 16g	130g per day for Men 19-50 years
Sugars	17.3% 12.5g	5.4% 3.92g	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	% 0.025g	g per day for Men 19-50 years
Sucrose	NA	% 3.78g	g per day for Men 19-50 years
Fiber	56.6% 21.5g	22% 8.4g	38g per day for Men 19-50 years
Protein	120% 67g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Low-fat Soy Flour	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.3% 2.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	122% 1.46mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.8% 3.97mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.7% 2.1mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	7.5% 0.097mg	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	97% 388μg	10.4% 41.5μg	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	4.93% 0.74mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.37% 5.24μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low-fat Soy Flour	Blanched Almonds	Recommended Dietary Allowance
Calcium	38.3% 383mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	97% 0.87mg	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	138% 11mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	67.6% 1.56mg	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	130% 907mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	82.6% 2809mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	144% 79μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.81% 12mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	0.1% 3.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Low-fat Soy Flour vs Blanched Almonds:

• Low-fat Soy Flour has 9 times more Vitamin B1, 1.3 times more Vitamin B3, 7.8 times more Vitamin B5, 14.5 times more Vitamin B6 and 9.4 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Vitamin B2 and 27.2 times more Vitamin E than Low-fat Soy Flour.
• Both Low-fat Soy Flour as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Low-fat Soy Flour vs Blanched Almonds:

• Low-fat Soy Flour has 1.9 times more Calcium, 2.5 times more Copper, 4 times more Iron, 1.7 times more Magnesium, 2.7 times more Manganese, 2.2 times more Phosphorus, 5 times more Potassium, 29.2 times more Selenium and 2.2 times more Zinc than Blanched Almonds.

Comparison of macro-nutrients per 500 calories:

• Low-fat Soy Flour has 220.1 times more Omega 3, 2.6 times more Carbohydrate, 3.2 times more Sugars, 2.6 times more Fiber and 3.7 times more Protein than Blanched Almonds.
• While Blanched Almonds contain 3.7 times more Fat, 1.9 times more Saturated Fat and 2.1 times more Omega 6 than Low-fat Soy Flour.
• Both Low-fat Soy Flour and Blanched Almonds have similar amounts of Energy per 500 kcal.
• Both Low-fat Soy Flour as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.