Comparing Nutrients in 7 ounces Blanched Almonds VS Soy Flour

Macros Ratio

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

Macro Nutrients

	Blanched Almonds	Soy Flour	Recommended Dietary Allowance
Energy	40.4% 1171kcal	29.7% 861kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	42.2% 41g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	18.5% 5.93g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	171% 2.73g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	120% 20.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	48.7% 63.3g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	20.5% 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% 0g	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.85g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	50% 19g	38g per day for Men 19-50 years
Protein	76% 42.5g	134% 75g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	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	31.6% 0.38mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	177% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	53.6% 8.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	63% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	70.4% 0.91mg	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	24.3% 97μg	171% 685μg	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	314% 47mg	25.8% 3.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	116% 139μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Soy Flour	Recommended Dietary Allowance
Calcium	47% 468mg	41% 409mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	644% 5.8mg	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	81.4% 6.5mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	203% 851mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	196% 4.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1385% 623μg	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	140% 980mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	147% 4991mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	70.7% 7.78mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.28% 10.2g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 12.2 times more Vitamin E than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 3 times more Vitamin B1, 1.6 times more Vitamin B2, 5.1 times more Vitamin B5, 4 times more Vitamin B6, 7 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Raw Full-fat Soy Flour have similar amounts of Vitamin B3 per 7 oz.
• Both Blanched Almonds as well as Raw 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 Blanched Almonds vs Soy Flour:

• Blanched Almonds have 1.5 times more Sodium than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 2.8 times more Copper, 1.9 times more Iron, 1.6 times more Magnesium, 3.8 times more Potassium, 2.3 times more Selenium and 1.3 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Raw Full-fat Soy Flour have similar amounts of Calcium, Manganese and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 1.4 times more Energy, 2.5 times more Fat, 1.3 times more Saturated Fat and 1.2 times more Omega 6 than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 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.
• Both Blanched Almonds and Raw Full-fat Soy Flour have similar amounts of Fiber per 7 oz.
• Both Blanched Almonds as well as Raw Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.