Comparing Nutrients in 500 calories Soy Flour, defattedVS Almonds

Weight per 500 calories

Soy Flour, defatted

153g

Almonds

86.4g

Almonds have 1.8 times more energy per unit of mass than Soy flour, defatted, which is very high in comparison to other foods. Soy Flour, defatted having high energy density.

Which food has more nutrients per 500 calories - Soy Flour, defatted or Almonds?

Macros Ratio

Protein Fat Carbs

Soy Flour, defatted

58%

39%

Almonds

14%

72%

14%

500 kcal ▼

Macro Nutrients

Soy Flour, defattedvs Almonds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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1.92%1.87g

Fat

44.5%43g

1.87 gvs43 g

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

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0.65%0.21g

Saturated Fat

10.3%3.3g

0.21 gvs3.3 g

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

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6.02%0.096g

Omega 3

0.16%0.003g

0.096 gvs0.003 g

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

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4.23%0.72g

Omega 6

62.6%10.6g

0.72 gvs10.6 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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40%52g

Carbohydrate

14.3%18.6g

52 gvs18.6 g

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

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34.6%25g

Sugars

5.2%3.76g

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

25 gvs3.76 g

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

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Fructose

0.13%0.095g

≤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 gvs0.095 g

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

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Glucose

%0.15g

NA gvs0.15 g

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

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Sucrose

%3.4g

NA gvs3.4 g

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

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70.4%26.8g

Fiber

28.4%10.8g

26.8 gvs10.8 g

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

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141%78.7g

Protein

32.6%18.3g

78.7 gvs18.3 g

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

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Vitamins

Soy Flour, defattedvs Almonds

0.34%3.06μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

3.06 μgvs0 μg

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

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89%1.07mg

Vitamin B1

14.8%0.18mg

Thiamine

1.07 mgvs0.18 mg

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

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29.8%0.39mg

Vitamin B2

75.6%0.98mg

Riboflavin

0.39 mgvs0.98 mg

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

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25%4mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

4 mgvs3.12 mg

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

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61%3.06mg

Vitamin B5

8.13%0.41mg

Pantothenic acid

3.06 mgvs0.41 mg

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

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67.5%0.88mg

Vitamin B6

9.1%0.12mg

Pyridoxine

0.88 mgvs0.12 mg

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

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Vitamin B7

164%49.2μg

Biotin

NA μgvs49.2 μg

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

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117%466μg

Vitamin B9

9.5%38μg

Folates and Folic Acid

466 μgvs38 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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1.22%0.18mg

Vitamin E

148%22mg

Tocopherols and Tocotrienols

0.18 mgvs22 mg

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

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5.22%6.27μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

6.27 μgvs0 μg

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

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Minerals

Soy Flour, defattedvs Almonds

37%369mg

Calcium

23.2%232mg

369 mgvs232 mg

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

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691%6.2mg

Copper

99%0.89mg

6.2 mgvs0.89 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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177%14mg

Iron

40%3.2mg

14 mgvs3.2 mg

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

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106%443mg

Magnesium

55.5%233mg

443 mgvs233 mg

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

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201%4.6mg

Manganese

82%1.9mg

4.6 mgvs1.9 mg

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

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717%323μg

Molybdenum

87%39μg

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

323 μgvs39 μg

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

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147%1031mg

Phosphorus

59.3%415mg

1031 mgvs415 mg

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

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107%3645mg

Potassium

18.6%633mg

3645 mgvs633 mg

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

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4.73%2.6μg

Selenium

6.44%3.54μg

2.6 μgvs3.54 μg

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

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2.04%30.6mg

Sodium

0.058%0.86mg

30.6 mgvs0.86 mg

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

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34%3.76mg

Zinc

24.5%2.7mg

3.76 mgvs2.7 mg

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

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0.3%11g

Water

0.1%3.8g

11 gvs3.8 g

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

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Lets compare vitamin content per 500 calories of Soy Flour, defatted vs Almonds:

Soy flour, defatted has 6 times more Vitamin B1, 1.3 times more Vitamin B3, 7.5 times more Vitamin B5, 7.4 times more Vitamin B6, 12.3 times more Vitamin B9 and more Vitamin K than Almonds.
While Almonds contain 2.5 times more Vitamin B2 and 120.6 times more Vitamin E than Soy flour, defatted.
Both Soy flour, defatted as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Soy Flour, defatted vs Almonds:

Soy flour, defatted has 1.6 times more Calcium, 7 times more Copper, 4.4 times more Iron, 1.9 times more Magnesium, 2.5 times more Manganese, 8.2 times more Molybdenum, 2.5 times more Phosphorus, 5.8 times more Potassium and 1.4 times more Zinc than Almonds.
While Almonds contain 1.4 times more Selenium than Soy flour, defatted.

Comparison of macro-nutrients per 500 calories:

Soy flour, defatted has 37.2 times more Omega 3, 2.8 times more Carbohydrate, 6.7 times more Sugars, 2.5 times more Fiber and 4.3 times more Protein than Almonds.
While Almonds contain 23.1 times more Fat, 15.8 times more Saturated Fat and 14.8 times more Omega 6 than Soy flour, defatted.
Both Soy flour, defatted and Almonds have similar amounts of Energy per 500 kcal.
Both Soy flour, defatted as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Soy Flour, defattedVS Low-fat Soy FlourAlmondsVS Low-fat Soy FlourSoy Flour, defattedVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 500 calories Soy Flour, defattedVS Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Soy Flour, defatted or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: