Comparing Nutrients in 500 calories Soy Flour, defattedVS Blanched Almonds

Weight per 500 calories

Soy Flour, defatted

153g

Blanched Almonds

84.7g

Blanched 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 Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Soy Flour, defatted

58%

39%

Blanched Almonds

14%

75%

11%

500 kcal ▼

Macro Nutrients

Soy Flour, defattedvs Blanched Almonds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Legumes rich in Energy

1.92%1.87g

Fat

46%44.5g

1.87 gvs44.5 g

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

Find Legumes rich in Fat

0.65%0.21g

Saturated Fat

10.5%3.35g

0.21 gvs3.35 g

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

Find Legumes rich in Saturated Fat

6.02%0.096g

Omega 3

0.21%0.003g

0.096 gvs0.003 g

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

Find Legumes rich in Omega 3

4.23%0.72g

Omega 6

61.6%10.5g

0.72 gvs10.5 g

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

Find Legumes rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Legumes rich in Cholesterol

40%52g

Carbohydrate

12%16g

52 gvs16 g

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

Find Legumes rich in Carbohydrate

34.6%25g

Sugars

5.4%3.92g

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

25 gvs3.92 g

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

Find Legumes rich in Sugars

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 .

Find Legumes rich in Fructose

Glucose

%0.025g

NA gvs0.025 g

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

Find Legumes rich in Glucose

Sucrose

%3.78g

NA gvs3.78 g

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

Find Legumes rich in Sucrose

70.4%26.8g

Fiber

22%8.4g

26.8 gvs8.4 g

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

Find Legumes rich in Fiber

141%78.7g

Protein

32.4%18g

78.7 gvs18 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Soy Flour, defattedvs Blanched 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 .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

89%1.07mg

Vitamin B1

13.5%0.16mg

Thiamine

1.07 mgvs0.16 mg

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

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1

29.8%0.39mg

Vitamin B2

46.3%0.6mg

Riboflavin

0.39 mgvs0.6 mg

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

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2

25%4mg

Vitamin B3

18.5%2.97mg

Niacin, nicotinic acid, niacinamide

4 mgvs2.97 mg

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

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

61%3.06mg

Vitamin B5

5.32%0.27mg

Pantothenic acid

3.06 mgvs0.27 mg

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

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

67.5%0.88mg

Vitamin B6

7.5%0.097mg

Pyridoxine

0.88 mgvs0.097 mg

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

Find Legumes rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Legumes rich in Vitamin B7

117%466μg

Vitamin B9

10.4%41.5μg

Folates and Folic Acid

466 μgvs41.5 μg

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

Find Legumes rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

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

Find Legumes rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Legumes rich in Vitamin D Buy Vegan Vitamin D

1.22%0.18mg

Vitamin E

134%20mg

Tocopherols and Tocotrienols

0.18 mgvs20 mg

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

Find Legumes rich in Vitamin E

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 .

Find Legumes rich in Vitamin K

Minerals

Soy Flour, defattedvs Blanched Almonds

37%369mg

Calcium

20%200mg

369 mgvs200 mg

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

Find Legumes rich in Calcium

691%6.2mg

Copper

97%0.87mg

6.2 mgvs0.87 mg

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

Find Legumes rich in Copper

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 .

Find Legumes rich in Fluoride

177%14mg

Iron

34.7%2.78mg

14 mgvs2.78 mg

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

Find Legumes rich in Iron

106%443mg

Magnesium

54%227mg

443 mgvs227 mg

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

Find Legumes rich in Magnesium

201%4.6mg

Manganese

67.6%1.56mg

4.6 mgvs1.56 mg

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

Find Legumes rich in Manganese

717%323μg

Molybdenum

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

323 μgvsNA μg

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

Find Legumes rich in Molybdenum

147%1031mg

Phosphorus

58.2%408mg

1031 mgvs408 mg

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

Find Legumes rich in Phosphorus

107%3645mg

Potassium

16.4%558mg

3645 mgvs558 mg

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

Find Legumes rich in Potassium

4.73%2.6μg

Selenium

4.93%2.7μg

2.6 μgvs2.7 μg

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

Find Legumes rich in Selenium

2.04%30.6mg

Sodium

1.07%16mg

30.6 mgvs16 mg

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

Find Legumes rich in Sodium

34%3.76mg

Zinc

23%2.5mg

3.76 mgvs2.5 mg

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

Find Legumes rich in Zinc

0.3%11g

Water

0.1%3.82g

11 gvs3.82 g

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

Find Legumes rich in Water

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

Soy flour, defatted has 6.6 times more Vitamin B1, 1.3 times more Vitamin B3, 11.5 times more Vitamin B5, 9 times more Vitamin B6, 11.2 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
While Blanched Almonds contain 1.6 times more Vitamin B2 and 109.7 times more Vitamin E than Soy flour, defatted.
Both Soy flour, defatted as well as Blanched 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 Blanched Almonds:

Soy flour, defatted has 1.8 times more Calcium, 7.1 times more Copper, 5.1 times more Iron, 2 times more Magnesium, 3 times more Manganese, 2.5 times more Phosphorus, 6.5 times more Potassium and 1.5 times more Zinc than Blanched Almonds.
Both Soy flour, defatted as well as Blanched Almonds have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Soy flour, defatted has 28.4 times more Omega 3, 3.3 times more Carbohydrate, 6.4 times more Sugars, 3.2 times more Fiber and 4.3 times more Protein than Blanched Almonds.
While Blanched Almonds contain 23.9 times more Fat, 16.1 times more Saturated Fat and 14.6 times more Omega 6 than Soy flour, defatted.
Both Soy flour, defatted and Blanched Almonds have similar amounts of Energy per 500 kcal.
Both Soy flour, defatted as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Soy Flour, defattedVS Low-fat Soy FlourBlanched AlmondsVS Low-fat Soy FlourSoy Flour, defattedVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 500 calories Soy Flour, defattedVS Blanched Almonds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: