Comparing Nutrients in 5 ounces Roasted Soy Flour VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Roasted Soy Flour	32%	42%	26%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Roasted Soy Flour	Roasted Almonds	Recommended Dietary Allowance
Energy	21.5% 622kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	129% 2.07g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	91% 15.4g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	23% 29.8g	130g per day for Men 19-50 years
Sugars	15% 10.8g	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	36% 13.7g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	96% 54g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Soy Flour	Roasted 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	48.7% 0.58mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	103% 1.33mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.66mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.3% 0.5mg	15% 0.19mg	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	80.4% 322μg	19.5% 78μg	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	18.7% 2.8mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84% 101μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soy Flour	Roasted Almonds	Recommended Dietary Allowance
Calcium	26.6% 266mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	350% 3.15mg	173% 1.56mg	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	103% 8.25mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	125% 523mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	138% 3.16mg	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	96% 675mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	85% 2893mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	46% 5.07mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.15% 5.4g	0.092% 3.4g	3700g per day for Men 19-50 years

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

• Roasted Full-fat Soy Flour has 5.4 times more Vitamin B1, 3.8 times more Vitamin B5, 2.6 times more Vitamin B6, 4.1 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.3 times more Vitamin B2 and 12.1 times more Vitamin E than Roasted Full-fat Soy Flour.
• Both Roasted Full-fat Soy Flour and Dry Roasted Almonds have similar amounts of Vitamin B3 per 5 oz.
• Both Roasted Full-fat Soy Flour as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

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

• Roasted Full-fat Soy Flour has 2 times more Copper, 1.6 times more Iron, 1.3 times more Magnesium, 2.9 times more Potassium and 3.8 times more Selenium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.4 times more Calcium than Roasted Full-fat Soy Flour.
• Both Roasted Full-fat Soy Flour and Dry Roasted Almonds have similar amounts of Manganese, Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Roasted Full-fat Soy Flour has 145.8 times more Omega 3, 1.4 times more Carbohydrate, 1.6 times more Sugars and 1.8 times more Protein than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.4 times more Energy, 2.4 times more Fat and 1.3 times more Saturated Fat than Roasted Full-fat Soy Flour.
• Both Roasted Full-fat Soy Flour and Dry Roasted Almonds have similar amounts of Omega 6 and Fiber per 5 oz.
• Both Roasted Full-fat Soy Flour as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.