Comparing Nutrients in 100 calories Low-fat Soy FlourVS Blanched Almonds

Weight per 100 calories

Low-fat Soy Flour

27g

Blanched Almonds

17g

Blanched Almonds have 1.6 times more energy per unit of mass than Low-fat Soy Flour, which is very high in comparison to other foods. Low-fat Soy Flour having high energy density.

Which food has more nutrients per 100 calories - Low-fat Soy Flour or Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Low-fat Soy Flour

50%

20%

30%

Blanched Almonds

14%

75%

11%

100 kcal ▼

Macro Nutrients

Low-fat Soy Flourvs Blanched Almonds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.47%2.4g

Fat

9.18%8.9g

2.4 gvs8.9 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.1%0.35g

Saturated Fat

2.1%0.67g

0.35 gvs0.67 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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9.32%0.15g

Omega 3

0.042%0.001g

0.15 gvs0.001 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.8%0.98g

Omega 6

12.3%2.1g

0.98 gvs2.1 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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6.33%8.23g

Carbohydrate

2.43%3.16g

8.23 gvs3.16 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.46%2.5g

Sugars

1.1%0.78g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.5 gvs0.78 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.005g

NA gvs0.005 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.76g

NA gvs0.76 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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11.3%4.3g

Fiber

4.4%1.68g

4.3 gvs1.68 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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24%13.4g

Protein

6.48%3.63g

13.4 gvs3.63 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Low-fat Soy Flourvs Blanched Almonds

0.06%0.54μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0.54 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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24.4%0.29mg

Vitamin B1

2.7%0.032mg

Thiamine

0.29 mgvs0.032 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.8%0.075mg

Vitamin B2

9.27%0.12mg

Riboflavin

0.075 mgvs0.12 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.96%0.79mg

Vitamin B3

3.7%0.59mg

Niacin, nicotinic acid, niacinamide

0.79 mgvs0.59 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8.33%0.42mg

Vitamin B5

1.06%0.053mg

Pantothenic acid

0.42 mgvs0.053 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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21.7%0.28mg

Vitamin B6

1.5%0.019mg

Pyridoxine

0.28 mgvs0.019 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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19.4%77.7μg

Vitamin B9

2.08%8.3μg

Folates and Folic Acid

77.7 μgvs8.3 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.99%0.15mg

Vitamin E

27%4.03mg

Tocopherols and Tocotrienols

0.15 mgvs4.03 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.87%1.05μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.05 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Low-fat Soy Flourvs Blanched Almonds

7.66%76.6mg

Calcium

4%40mg

76.6 mgvs40 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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47.8%0.43mg

Copper

19.3%0.17mg

0.43 mgvs0.17 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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27.6%2.2mg

Iron

6.95%0.56mg

2.2 mgvs0.56 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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18.2%76.6mg

Magnesium

11%45.4mg

76.6 mgvs45.4 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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37%0.85mg

Manganese

13.5%0.31mg

0.85 mgvs0.31 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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26%181mg

Phosphorus

11.6%81.5mg

181 mgvs81.5 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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16.5%562mg

Potassium

3.3%112mg

562 mgvs112 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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28.8%16μg

Selenium

0.99%0.54μg

16 μgvs0.54 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.16%2.4mg

Sodium

0.21%3.22mg

2.4 mgvs3.22 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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10%1.1mg

Zinc

4.58%0.5mg

1.1 mgvs0.5 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.033%1.24g

Water

0.021%0.76g

1.24 gvs0.76 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Low-fat Soy Flour vs Blanched Almonds:

Low-fat Soy Flour has 9 times more Vitamin B1, 1.3 times more Vitamin B3, 7.8 times more Vitamin B5, 14.5 times more Vitamin B6 and 9.4 times more Vitamin B9 than Blanched Almonds.
While Blanched Almonds contain 1.6 times more Vitamin B2 and 27.2 times more Vitamin E than Low-fat Soy Flour.
Both Low-fat Soy Flour as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Low-fat Soy Flour vs Blanched Almonds:

Low-fat Soy Flour has 1.9 times more Calcium, 2.5 times more Copper, 4 times more Iron, 1.7 times more Magnesium, 2.7 times more Manganese, 2.2 times more Phosphorus, 5 times more Potassium, 29.2 times more Selenium and 2.2 times more Zinc than Blanched Almonds.

Comparison of macro-nutrients per 100 calories:

Low-fat Soy Flour has 220.1 times more Omega 3, 2.6 times more Carbohydrate, 3.2 times more Sugars, 2.6 times more Fiber and 3.7 times more Protein than Blanched Almonds.
While Blanched Almonds contain 3.7 times more Fat, 1.9 times more Saturated Fat and 2.1 times more Omega 6 than Low-fat Soy Flour.
Both Low-fat Soy Flour and Blanched Almonds have similar amounts of Energy per 100 kcal.
Both Low-fat Soy Flour as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Low-fat Soy FlourVS Defatted Soy MealBlanched AlmondsVS Defatted Soy MealLow-fat Soy FlourVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 100 calories Low-fat Soy FlourVS Blanched Almonds

Weight per 100 calories

Which food has more nutrients per 100 calories - Low-fat Soy Flour or Blanched Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: