Comparing Nutrients in 5 ounces Soy Flour VS Blanched Almonds

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Soy Flour	Blanched 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	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.3% 6.12mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.3% 0.65mg	12.5% 0.16mg	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	122% 489μg	17.4% 69.5μg	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	18.4% 2.76mg	224% 33.7mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	29% 292mg	33.5% 335mg	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	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	145% 608mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	140% 3.22mg	113% 2.6mg	2.3mg per day for Men 19-50 years
Molybdenum	989% 445μg	NA	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	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.2% 7.3g	0.17% 6.4g	3700g per day for Men 19-50 years

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

• Raw Full-fat Soy Flour has 3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.2 times more Vitamin B3, 5.1 times more Vitamin B5, 4 times more Vitamin B6, 7 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 12.2 times more Vitamin E than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour as well as Blanched 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 Blanched Almonds:

• Raw Full-fat Soy Flour has 2.8 times more Copper, 1.9 times more Iron, 1.6 times more Magnesium, 1.2 times more Manganese, 3.8 times more Potassium, 2.3 times more Selenium and 1.3 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Sodium than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Blanched Almonds have similar amounts of Calcium and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Full-fat Soy Flour has 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.
• While Blanched Almonds contain 1.4 times more Energy, 2.5 times more Fat and 1.3 times more Saturated Fat than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Blanched Almonds have similar amounts of Omega 6 and Fiber per 5 oz.
• Both Raw Full-fat Soy Flour as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.