Comparing Nutrients in 7 ounces Roasted Soy Flour VS Blanched Almonds

Macros Ratio

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

Macro Nutrients

	Roasted Soy Flour	Blanched Almonds	Recommended Dietary Allowance
Energy	30% 871kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.4g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	19.6% 6.27g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	181% 2.9g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	127% 21.6g	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	46.4% 60.3g	28.5% 37g	130g per day for Men 19-50 years
Sugars	21% 15g	12.7% 9.2g	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% 0g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	NA	% 8.85g	g per day for Men 19-50 years
Fiber	50.7% 19.2g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	135% 75.6g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Soy Flour	Blanched 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	68% 0.82mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.87mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.52mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.6% 0.7mg	17.6% 0.23mg	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	113% 450μg	24.3% 97μg	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	26% 3.93mg	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	117% 141μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soy Flour	Blanched Almonds	Recommended Dietary Allowance
Calcium	37.3% 373mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	490% 4.4mg	226% 2.04mg	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	144% 11.5mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	174% 732mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	179% 4.12mg	158% 3.64mg	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	135% 945mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	64.6% 7.1mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.2% 7.56g	0.24% 8.95g	3700g per day for Men 19-50 years

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

• Roasted Full-fat Soy Flour has 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.
• While Blanched Almonds contain 12 times more Vitamin E than Roasted Full-fat Soy Flour.
• Both Roasted Full-fat Soy Flour and Blanched Almonds have similar amounts of Vitamin B3 per 7 oz.
• Both Roasted Full-fat Soy Flour as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Soy Flour vs Blanched Almonds:

• Roasted Full-fat Soy Flour has 2.2 times more Copper, 1.8 times more Iron, 1.4 times more Magnesium, 3.1 times more Potassium, 2.3 times more Selenium and 1.2 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Calcium and 1.6 times more Sodium than Roasted Full-fat Soy Flour.
• Both Roasted Full-fat Soy Flour and Blanched Almonds have similar amounts of Manganese and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Roasted Full-fat Soy Flour has 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.
• While Blanched Almonds contain 1.3 times more Energy, 2.4 times more Fat and 1.3 times more Saturated Fat than Roasted Full-fat Soy Flour.
• Both Roasted Full-fat Soy Flour and Blanched Almonds have similar amounts of Omega 6 and Fiber per 7 oz.
• Both Roasted Full-fat Soy Flour as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.