Comparing Nutrients in 100 calories Almonds VS Stir-Fried Soybeans Sprouts

Weight per 100 calories

• Almonds: 17.3g
• Stir-Fried Soybeans Sprouts: 80g

Almonds have 4.6 times more energy per 100g than Stir-Fried Soybeans Sprouts. It has very high energy density when compared to other foods. Stir-Fried Sprouted Soybeans having average energy density.

Which food has more nutrients per 100 calories - Almonds or Stir-Fried Soybeans Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Stir-Fried Soybeans Sprouts	34%	42%	24%

Macro Nutrients

	Almonds	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.62g	5.86% 5.68g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	2.46% 0.79g	32g per day for Men 19-50 years
Omega 3	0.032% 0.001g	23.6% 0.38g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	16.6% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.86% 3.72g	5.8% 7.5g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	0.026% 0.019g	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	% 0.029g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	5.7% 2.16g	1.7% 0.64g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Almonds	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.089% 0.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.82% 0.024mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33% 9.84μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.9% 7.6μg	25.4% 102μg	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	10.7% 9.6mg	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	29.5% 4.43mg	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

	Almonds	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Calcium	4.65% 46.5mg	6.56% 65.6mg	1000mg per day for Men 19-50 years
Copper	19.8% 0.18mg	47% 0.42mg	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	8% 0.64mg	4% 0.32mg	8mg per day for Men 19-50 years
Magnesium	11% 46.6mg	18.3% 76.8mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	39.4% 0.91mg	2.3mg per day for Men 19-50 years
Molybdenum	17.4% 7.82μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 83mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	3.72% 127mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	0.87% 0.48μg	55μg per day for Men 19-50 years
Sodium	0.012% 0.17mg	0.75% 11mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	1.45% 53.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Almonds vs Stir-Fried Soybeans Sprouts:

• Almonds have 1.3 times more Vitamin B2 than Stir-Fried Sprouted Soybeans.
• While Stir-Fried Sprouted Soybeans contain 9.5 times more Vitamin B1, 1.4 times more Vitamin B3, 11.7 times more Vitamin B5, 5.7 times more Vitamin B6, 13.4 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds as well as Stir-Fried Sprouted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Almonds vs Stir-Fried Soybeans Sprouts:

• Almonds have 2 times more Iron and 1.5 times more Selenium than Stir-Fried Sprouted Soybeans.
• While Stir-Fried Sprouted Soybeans contain 1.4 times more Calcium, 2.4 times more Copper, 1.6 times more Magnesium, 2.4 times more Manganese, 2.1 times more Phosphorus, 3.6 times more Potassium, 3.1 times more Zinc and 70.6 times more Water than Almonds.

Comparison of macro-nutrients per 100 calories:

• Almonds have 1.5 times more Fat and 3.4 times more Fiber than Stir-Fried Sprouted Soybeans.
• While Stir-Fried Sprouted Soybeans contain 728.8 times more Omega 3, 1.3 times more Omega 6, 2 times more Carbohydrate and 2.9 times more Protein than Almonds.
• Both Almonds and Stir-Fried Sprouted Soybeans have similar amounts of Energy and Saturated Fat per 100 kcal.
• Both Almonds as well as Stir-Fried Sprouted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.