Comparing Nutrients in 100 grams Oil Roasted Almonds VS Defatted Soy Meal

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Defatted Soy Meal	54%	6%	40%

Macro Nutrients

	Oil Roasted Almonds	Defatted Soy Meal	Recommended Dietary Allowance
Energy	21% 607kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	57% 55g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	79.5% 13.5g	5.4% 0.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	27.6% 36g	130g per day for Men 19-50 years
Sugars	6.28% 4.55g	NA	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 4.38g	NA	g per day for Men 19-50 years
Fiber	27.6% 10.5g	NA	38g per day for Men 19-50 years
Protein	38% 21.2g	88% 49.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Defatted Soy Meal	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.67% 0.092mg	57.6% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	19.3% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	16% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	39.6% 1.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	43.8% 0.57mg	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	6.75% 27μg	75.8% 303μg	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	173% 26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Defatted Soy Meal	Recommended Dietary Allowance
Calcium	29% 291mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	222% 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	46% 3.68mg	171% 13.7mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	73% 306mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	165% 3.8mg	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	66.6% 466mg	100% 701mg	700mg per day for Men 19-50 years
Potassium	20.6% 699mg	73.2% 2490mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	6% 3.3μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	28% 3.07mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	0.19% 6.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Defatted Soy Meal per 100 g

Compare the macro and micronutrient content in 100 g of Oil Roasted Almonds versus 100 g of Defatted Soy Meal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oil Roasted Almonds vs Defatted Soy Meal:

• 100 grams of Oil Roasted Almonds have 3.1 times more Vitamin B2 and 1.4 times more Vitamin B3 than Defatted Soy Meal.
• While 100 g of Raw Defatted Soy Meal contain 7.5 times more Vitamin B1, 8.6 times more Vitamin B5, 4.8 times more Vitamin B6 and 11.2 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Raw Defatted Soy Meal have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Oil Roasted Almonds vs Defatted Soy Meal:

• 100 grams of Oil Roasted Almonds have 1.2 times more Selenium than Defatted Soy Meal.
• While 100 g of Raw Defatted Soy Meal contain 2.1 times more Copper, 3.7 times more Iron, 1.5 times more Manganese, 1.5 times more Phosphorus, 3.6 times more Potassium and 1.6 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Defatted Soy Meal contain similar levels of Calcium and Magnesium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Almonds have 1.8 times more Energy, 23.1 times more Fat, 15.7 times more Saturated Fat and 14.7 times more Omega 6 than Defatted Soy Meal.
• While 100 g of Raw Defatted Soy Meal contain more Omega 3, 2 times more Carbohydrate and 2.3 times more Protein than Oil Roasted Almonds.
• 100 grams of Oil Roasted Almonds provide inadequate amounts of Omega 3