Comparing Nutrients in 5 ounces Low-fat Soy Flour VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Low-fat Soy Flour	50%	20%	30%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Low-fat Soy Flour	Roasted Almonds	Recommended Dietary Allowance
Energy	18% 527kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.6g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.83g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	49% 0.79g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	30.5% 5.2g	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	33.4% 43.4g	23% 29.8g	130g per day for Men 19-50 years
Sugars	18.2% 13.2g	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	59.7% 22.7g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	126% 70.6g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Low-fat Soy Flour	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.54mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.5mg	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	102% 410μg	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	5.2% 0.78mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.6% 5.53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low-fat Soy Flour	Roasted Almonds	Recommended Dietary Allowance
Calcium	40.4% 404mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	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	145% 11.6mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	96% 404mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	194% 4.47mg	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	137% 957mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	87% 2963mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	152% 83.5μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	53% 5.8mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.18% 6.53g	0.092% 3.4g	3700g per day for Men 19-50 years

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

• Low-fat Soy Flour has 14.1 times more Vitamin B1, 4.8 times more Vitamin B5, 7.7 times more Vitamin B6, 5.3 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.3 times more Vitamin B2 and 43.5 times more Vitamin E than Low-fat Soy Flour.
• Both Low-fat Soy Flour and Dry Roasted Almonds have similar amounts of Vitamin B3 per 5 oz.
• Both Low-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 Low-fat Soy Flour vs Roasted Almonds:

• Low-fat Soy Flour has 1.5 times more Copper, 2.2 times more Iron, 1.4 times more Manganese, 1.4 times more Phosphorus, 2.9 times more Potassium, 29.5 times more Selenium and 1.2 times more Zinc than Dry Roasted Almonds.
• Both Low-fat Soy Flour and Dry Roasted Almonds have similar amounts of Calcium and Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Low-fat Soy Flour has 55.5 times more Omega 3, 1.5 times more Carbohydrate, 1.9 times more Sugars, 1.5 times more Fiber and 2.4 times more Protein than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.6 times more Energy, 5.9 times more Fat, 3.2 times more Saturated Fat and 3.5 times more Omega 6 than Low-fat Soy Flour.
• Both Low-fat Soy Flour as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.