Comparing Nutrients in 5 ounces Blanched Almonds VS Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Soy Flour	33%	40%	27%

Macro Nutrients

	Blanched Almonds	Soy Flour	Recommended Dietary Allowance
Energy	29% 836kcal	21.2% 615kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	30% 29.3g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	13.2% 4.23g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	122% 1.95g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	85.7% 14.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	35% 45.2g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	14.7% 10.6g	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	0% 0g	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	% 0.043g	NA	g per day for Men 19-50 years
Sucrose	% 6.32g	NA	g per day for Men 19-50 years
Fiber	37% 14g	36% 13.6g	38g per day for Men 19-50 years
Protein	54% 30.3g	96% 53.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Soy Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	68.6% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	38.3% 6.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	50.3% 0.65mg	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	17.4% 69.5μg	122% 489μg	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	224% 33.7mg	18.4% 2.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	82.7% 99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Soy Flour	Recommended Dietary Allowance
Calcium	33.5% 335mg	29% 292mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	460% 4.14mg	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	58% 4.65mg	113% 9.03mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	145% 608mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	140% 3.22mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	989% 445μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	100% 700mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	105% 3565mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.2% 7.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Soy Flour:

• Blanched Almonds have 12.2 times more Vitamin E than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 3 times more Vitamin B1, 1.6 times more Vitamin B2, 5.1 times more Vitamin B5, 4 times more Vitamin B6, 7 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Raw Full-fat Soy Flour have similar amounts of Vitamin B3 per 5 oz.
• Both Blanched Almonds as well as Raw Full-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Blanched Almonds vs Soy Flour:

• Blanched Almonds have 1.5 times more Sodium than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 2.8 times more Copper, 1.9 times more Iron, 1.6 times more Magnesium, 3.8 times more Potassium, 2.3 times more Selenium and 1.3 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Raw Full-fat Soy Flour have similar amounts of Calcium, Manganese and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 1.4 times more Energy, 2.5 times more Fat, 1.3 times more Saturated Fat and 1.2 times more Omega 6 than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 344.5 times more Omega 3, 1.7 times more Carbohydrate, 1.6 times more Sugars and 1.8 times more Protein than Blanched Almonds.
• Both Blanched Almonds and Raw Full-fat Soy Flour have similar amounts of Fiber per 5 oz.
• Both Blanched Almonds as well as Raw Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.