Comparing Nutrients in 7 ounces Almonds VS Roasted Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Roasted Soy Flour	32%	42%	26%

Macro Nutrients

	Almonds	Roasted Soy Flour	Recommended Dietary Allowance
Energy	39.6% 1149kcal	30% 871kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	44.7% 43.4g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	19.6% 6.27g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	181% 2.9g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	127% 21.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	46.4% 60.3g	130g per day for Men 19-50 years
Sugars	12% 8.63g	21% 15g	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	0.3% 0.22g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 7.84g	NA	g per day for Men 19-50 years
Fiber	65.3% 25g	50.7% 19.2g	38g per day for Men 19-50 years
Protein	75% 42g	135% 75.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Roasted Soy Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	144% 1.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	40.8% 6.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	53.6% 0.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	113% 450μg	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	339% 51mg	26% 3.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	117% 141μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Roasted Soy Flour	Recommended Dietary Allowance
Calcium	53.4% 534mg	37.3% 373mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	490% 4.4mg	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	92% 7.36mg	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	174% 732mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	179% 4.12mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	135% 945mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	64.6% 7.1mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.2% 7.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Roasted Soy Flour:

• Almonds have 1.2 times more Vitamin B2 and 12.9 times more Vitamin E than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 2 times more Vitamin B1, 2.6 times more Vitamin B5, 2.6 times more Vitamin B6, 5.2 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds and Roasted Full-fat Soy Flour have similar amounts of Vitamin B3 per 7 oz.
• Both Almonds as well as Roasted Full-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Roasted Soy Flour:

• Almonds have 1.4 times more Calcium than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 2.2 times more Copper, 1.6 times more Iron, 1.4 times more Magnesium, 2.8 times more Potassium and 1.8 times more Selenium than Almonds.
• Both Almonds and Roasted Full-fat Soy Flour have similar amounts of Manganese, Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 1.3 times more Energy, 2.3 times more Fat, 1.2 times more Saturated Fat and 1.3 times more Fiber than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 486 times more Omega 3, 1.4 times more Carbohydrate, 1.7 times more Sugars and 1.8 times more Protein than Almonds.
• Both Almonds and Roasted Full-fat Soy Flour have similar amounts of Omega 6 per 7 oz.
• Both Almonds as well as Roasted Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.