Comparing Nutrients in 500 calories AlmondsVS Soy Flour

Weight per 500 calories

Almonds

86.4g

Soy Flour

115g

Almonds have 1.3 times more energy per 100g than Soy Flour. It has very high energy density when compared to other foods. Raw Full-fat Soy Flour having very high energy density.

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

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Soy Flour

33%

40%

27%

500 kcal ▼

Macro Nutrients

Almondsvs Soy Flour

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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44.5%43g

Fat

24.5%23.8g

43 gvs23.8 g

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

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10.3%3.3g

Saturated Fat

10.8%3.44g

3.3 gvs3.44 g

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

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0.16%0.003g

Omega 3

99%1.6g

0.003 gvs1.6 g

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

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62.6%10.6g

Omega 6

69.7%12g

10.6 gvs12 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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14.3%18.6g

Carbohydrate

28.3%36.8g

18.6 gvs36.8 g

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

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5.2%3.76g

Sugars

12%8.64g

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

3.76 gvs8.64 g

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

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0.13%0.095g

Fructose

≤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]

0.095 gvsNA g

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

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%0.15g

Glucose

0.15 gvsNA g

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

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%3.4g

Sucrose

3.4 gvsNA g

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

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28.4%10.8g

Fiber

29%11g

10.8 gvs11 g

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

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32.6%18.3g

Protein

77.8%43.6g

18.3 gvs43.6 g

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

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Vitamins

Almondsvs Soy Flour

0%0μg

Vitamin A

0.77%6.9μg

RAE, retinol activity equivalents

0 μgvs6.9 μg

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

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14.8%0.18mg

Vitamin B1

55.8%0.67mg

Thiamine

0.18 mgvs0.67 mg

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

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75.6%0.98mg

Vitamin B2

103%1.34mg

Riboflavin

0.98 mgvs1.34 mg

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

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19.5%3.12mg

Vitamin B3

31%4.98mg

Niacin, nicotinic acid, niacinamide

3.12 mgvs4.98 mg

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

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8.13%0.41mg

Vitamin B5

36.6%1.83mg

Pantothenic acid

0.41 mgvs1.83 mg

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

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9.1%0.12mg

Vitamin B6

41%0.53mg

Pyridoxine

0.12 mgvs0.53 mg

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

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164%49.2μg

Vitamin B7

Biotin

49.2 μgvsNA μg

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

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9.5%38μg

Vitamin B9

99%397μg

Folates and Folic Acid

38 μgvs397 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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148%22mg

Vitamin E

15%2.25mg

Tocopherols and Tocotrienols

22 mgvs2.25 mg

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

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0%0μg

Vitamin K

67.2%80.6μg

Phytomenadione or phylloquinone

0 μgvs80.6 μg

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

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Minerals

Almondsvs Soy Flour

23.2%232mg

Calcium

23.7%237mg

232 mgvs237 mg

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

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99%0.89mg

Copper

374%3.36mg

0.89 mgvs3.36 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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40%3.2mg

Iron

92%7.34mg

3.2 mgvs7.34 mg

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

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55.5%233mg

Magnesium

118%494mg

233 mgvs494 mg

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

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82%1.9mg

Manganese

114%2.62mg

1.9 mgvs2.62 mg

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

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87%39μg

Molybdenum

804%362μg

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

39 μgvs362 μg

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

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59.3%415mg

Phosphorus

81.3%569mg

415 mgvs569 mg

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

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18.6%633mg

Potassium

85.2%2897mg

633 mgvs2897 mg

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

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6.44%3.54μg

Selenium

15.7%8.64μg

3.54 μgvs8.64 μg

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

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0.058%0.86mg

Sodium

1%15mg

0.86 mgvs15 mg

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

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24.5%2.7mg

Zinc

41%4.5mg

2.7 mgvs4.5 mg

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

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0.1%3.8g

Water

0.16%5.94g

3.8 gvs5.94 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 Almonds vs Soy Flour:

Almonds have 9.9 times more Vitamin E than Raw Full-fat Soy Flour.
While Raw Full-fat Soy Flour contains 3.8 times more Vitamin B1, 1.4 times more Vitamin B2, 1.6 times more Vitamin B3, 4.5 times more Vitamin B5, 4.5 times more Vitamin B6, 10.5 times more Vitamin B9 and more Vitamin K than Almonds.
Both Almonds as well as Raw Full-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Soy Flour:

Raw Full-fat Soy Flour contains 3.8 times more Copper, 2.3 times more Iron, 2.1 times more Magnesium, 1.4 times more Manganese, 9.2 times more Molybdenum, 1.4 times more Phosphorus, 4.6 times more Potassium, 2.4 times more Selenium and 1.7 times more Zinc than Almonds.
Both Almonds and Raw Full-fat Soy Flour have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Almonds have 1.8 times more Fat than Raw Full-fat Soy Flour.
While Raw Full-fat Soy Flour contains 612.8 times more Omega 3, 2 times more Carbohydrate, 2.3 times more Sugars and 2.4 times more Protein than Almonds.
Both Almonds and Raw Full-fat Soy Flour have similar amounts of Energy, Saturated Fat, Omega 6 and Fiber per 500 kcal.
Both Almonds as well as Raw Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

AlmondsVS Blanched AlmondsSoy FlourVS Blanched AlmondsAlmondsVS Roasted Soy FlourSoy FlourVS Roasted Soy Flour

Compare Foods

Comparing Nutrients in 500 calories AlmondsVS Soy Flour

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: