Comparing Nutrients in 7 ounces Roasted Almonds VS Roasted Soy Flour

Macros Ratio

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

Macro Nutrients

	Roasted Almonds	Roasted Soy Flour	Recommended Dietary Allowance
Energy	41% 1187kcal	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	25.4% 8.12g	19.6% 6.27g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	181% 2.9g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	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	32% 41.7g	46.4% 60.3g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 9.43g	NA	g per day for Men 19-50 years
Fiber	57% 21.6g	50.7% 19.2g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	135% 75.6g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	12.7% 0.15mg	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	144% 1.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	40.8% 6.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	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	27.3% 109μg	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	316% 47.4mg	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

	Roasted Almonds	Roasted Soy Flour	Recommended Dietary Allowance
Calcium	53% 532mg	37.3% 373mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	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	93% 7.4mg	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	174% 732mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	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	134% 935mg	135% 945mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	64.6% 7.1mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.2% 7.56g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 1.3 times more Vitamin B2 and 12.1 times more Vitamin E than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 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.
• Both Dry Roasted Almonds and Roasted Full-fat Soy Flour have similar amounts of Vitamin B3 per 7 oz.
• Both Dry Roasted 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 Roasted Almonds vs Roasted Soy Flour:

• Dry Roasted Almonds have 1.4 times more Calcium than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 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.
• Both Dry Roasted 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:

• Dry Roasted Almonds have 1.4 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 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.
• Both Dry Roasted Almonds and Roasted Full-fat Soy Flour have similar amounts of Omega 6 and Fiber per 7 oz.
• Both Dry Roasted Almonds as well as Roasted Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.