Comparing Nutrients in 7 ounces Soy Flour VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Soy Flour	33%	40%	27%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Soy Flour	Roasted Almonds	Recommended Dietary Allowance
Energy	29.7% 861kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	42.2% 41g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.93g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	171% 2.73g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	120% 20.4g	151% 25.7g	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	32% 41.7g	130g per day for Men 19-50 years
Sugars	20.5% 15g	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	50% 19g	57% 21.6g	38g per day for Men 19-50 years
Protein	134% 75g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Roasted 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	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	177% 2.3mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.6% 8.57mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.16mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.4% 0.91mg	20.8% 0.27mg	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	171% 685μg	27.3% 109μg	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	316% 47.4mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	41% 409mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	644% 5.8mg	242% 2.2mg	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	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	203% 851mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	193% 4.43mg	2.3mg per day for Men 19-50 years
Molybdenum	1385% 623μg	NA	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	134% 935mg	700mg per day for Men 19-50 years
Potassium	147% 4991mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	70.7% 7.78mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.28% 10.2g	0.13% 4.8g	3700g per day for Men 19-50 years

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

• Raw Full-fat Soy Flour has 7.5 times more Vitamin B1, 5 times more Vitamin B5, 3.4 times more Vitamin B6, 6.3 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 12.3 times more Vitamin E than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Dry Roasted Almonds have similar amounts of Vitamin B2 and Vitamin B3 per 7 oz.
• Both Raw Full-fat Soy Flour as well as Dry Roasted 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 Roasted Almonds:

• Raw Full-fat Soy Flour has 2.7 times more Copper, 1.7 times more Iron, 1.5 times more Magnesium, 3.5 times more Potassium and 3.8 times more Selenium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.3 times more Calcium than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Dry Roasted Almonds have similar amounts of Manganese, Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Full-fat Soy Flour has 137.8 times more Omega 3, 1.5 times more Carbohydrate, 1.5 times more Sugars and 1.8 times more Protein than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.4 times more Energy, 2.5 times more Fat, 1.4 times more Saturated Fat and 1.3 times more Omega 6 than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Dry Roasted Almonds have similar amounts of Fiber per 7 oz.
• Both Raw Full-fat Soy Flour as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.