Comparing Nutrients in 5 ounces Soy Flour VS Almonds

Macros Ratio

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

Macro Nutrients

	Soy Flour	Almonds	Recommended Dietary Allowance
Energy	21.2% 615kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	30% 29.3g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	13.2% 4.23g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	122% 1.95g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	85.7% 14.6g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	14.7% 10.6g	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	36% 13.6g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	96% 53.6g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Almonds	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.6% 0.82mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.3% 6.12mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.3% 0.65mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	122% 489μg	15.6% 62.4μg	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	18.4% 2.76mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	82.7% 99μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour	Almonds	Recommended Dietary Allowance
Calcium	29% 292mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	460% 4.14mg	162% 1.46mg	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	113% 9.03mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	145% 608mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	140% 3.22mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	989% 445μg	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	100% 700mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	105% 3565mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.2% 7.3g	0.17% 6.25g	3700g per day for Men 19-50 years

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

• Raw Full-fat Soy Flour has 2.8 times more Vitamin B1, 3.4 times more Vitamin B5, 3.4 times more Vitamin B6, 7.8 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 13.1 times more Vitamin E than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Almonds have similar amounts of Vitamin B2 and Vitamin B3 per 5 oz.
• Both Raw Full-fat Soy Flour as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Soy Flour vs Almonds:

• Raw Full-fat Soy Flour has 2.8 times more Copper, 1.7 times more Iron, 1.6 times more Magnesium, 6.9 times more Molybdenum, 3.4 times more Potassium, 1.8 times more Selenium and 1.3 times more Zinc than Almonds.
• While Almonds contain 1.3 times more Calcium than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Almonds have similar amounts of Manganese and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Full-fat Soy Flour has 459.3 times more Omega 3, 1.5 times more Carbohydrate, 1.7 times more Sugars and 1.8 times more Protein than Almonds.
• While Almonds contain 1.3 times more Energy, 2.4 times more Fat, 1.3 times more Saturated Fat and 1.3 times more Fiber than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Almonds have similar amounts of Omega 6 per 5 oz.
• Both Raw Full-fat Soy Flour as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.