Comparing Nutrients in 7 ounces Blanched Almonds VS Roasted Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Roasted Soy Flour	32%	42%	26%

Macro Nutrients

	Blanched Almonds	Roasted Soy Flour	Recommended Dietary Allowance
Energy	40.4% 1171kcal	30% 871kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	44.7% 43.4g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	19.6% 6.27g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	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	28.5% 37g	46.4% 60.3g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	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% 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	50.7% 19.2g	38g per day for Men 19-50 years
Protein	76% 42.5g	135% 75.6g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	31.6% 0.38mg	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	144% 1.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	40.8% 6.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	53.6% 0.7mg	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	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	314% 47mg	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

	Blanched Almonds	Roasted Soy Flour	Recommended Dietary Allowance
Calcium	47% 468mg	37.3% 373mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	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	81.4% 6.5mg	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	174% 732mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	179% 4.12mg	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	136% 955mg	135% 945mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	119% 4050mg	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	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	64.6% 7.1mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.2% 7.56g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 12 times more Vitamin E than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 2.2 times more Vitamin B1, 1.3 times more Vitamin B2, 3.9 times more Vitamin B5, 3.1 times more Vitamin B6, 4.6 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Roasted Full-fat Soy Flour have similar amounts of Vitamin B3 per 7 oz.
• Both Blanched 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 Blanched Almonds vs Roasted Soy Flour:

• Blanched Almonds have 1.3 times more Calcium and 1.6 times more Sodium than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 2.2 times more Copper, 1.8 times more Iron, 1.4 times more Magnesium, 3.1 times more Potassium and 2.3 times more Selenium than Blanched Almonds.
• Both Blanched 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:

• Blanched Almonds have 1.3 times more Energy, 2.4 times more Fat and 1.3 times more Saturated Fat than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 364.5 times more Omega 3, 1.6 times more Carbohydrate, 1.6 times more Sugars and 1.8 times more Protein than Blanched Almonds.
• Both Blanched Almonds and Roasted Full-fat Soy Flour have similar amounts of Omega 6 and Fiber per 7 oz.
• Both Blanched Almonds as well as Roasted Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.