Comparing Nutrients in 7 ounces Soy Flour VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Soy Flour	33%	40%	27%
Almonds	14%	72%	14%

Macro Nutrients

	Soy Flour	Almonds	Recommended Dietary Allowance
Energy	29.7% 861kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	42.2% 41g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.93g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	171% 2.73g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	120% 20.4g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.7% 63.3g	33% 42.8g	130g per day for Men 19-50 years
Sugars	20.5% 15g	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	50% 19g	65.3% 25g	38g per day for Men 19-50 years
Protein	134% 75g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Almonds	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	177% 2.3mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.6% 8.57mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.16mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.4% 0.91mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	171% 685μg	22% 87.3μg	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	25.8% 3.87mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	116% 139μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour	Almonds	Recommended Dietary Allowance
Calcium	41% 409mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	644% 5.8mg	227% 2.05mg	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	158% 12.6mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	203% 851mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	1385% 623μg	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	140% 980mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	147% 4991mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	70.7% 7.78mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.28% 10.2g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• Raw Full-fat Soy Flour has 2.8 times more Vitamin B1, 3.4 times more Vitamin B5, 3.4 times more Vitamin B6, 7.8 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 13.1 times more Vitamin E than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Almonds have similar amounts of Vitamin B2 and Vitamin B3 per 7 oz.
• Both Raw Full-fat Soy Flour as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Soy Flour vs Almonds:

• Raw Full-fat Soy Flour has 2.8 times more Copper, 1.7 times more Iron, 1.6 times more Magnesium, 6.9 times more Molybdenum, 3.4 times more Potassium, 1.8 times more Selenium and 1.3 times more Zinc than Almonds.
• While Almonds contain 1.3 times more Calcium than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Almonds have similar amounts of Manganese and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Full-fat Soy Flour has 459.3 times more Omega 3, 1.5 times more Carbohydrate, 1.7 times more Sugars and 1.8 times more Protein than Almonds.
• While Almonds contain 1.3 times more Energy, 2.4 times more Fat, 1.3 times more Saturated Fat and 1.3 times more Fiber than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Almonds have similar amounts of Omega 6 per 7 oz.
• Both Raw Full-fat Soy Flour as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.