Comparing Nutrients in 100 calories Refined Soybean Oil VS Oil Roasted Almonds

Weight per 100 calories

• Refined Soybean Oil: 11.3g
• Oil Roasted Almonds: 16.5g

Refined Soybean Oil has 1.5 times more energy per 100g than Oil Roasted Almonds. It has very high energy density when compared to other foods. Oil Roasted Almonds having very high energy density.

Discover which food has more nutrients per 100 calories - Refined Soybean Oil or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Refined Soybean Oil	0%	100%	0%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Refined Soybean Oil	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	9.37% 9.1g	97g per day for Men 19-50 years
Saturated Fat	5.4% 1.73g	2.17% 0.69g	32g per day for Men 19-50 years
Omega 3	49.7% 0.8g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	33.5% 5.7g	13% 2.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	2.24% 2.9g	130g per day for Men 19-50 years
Sugars	0% 0g	1.03% 0.75g	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	NA	0% 0g	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	NA	% 0.007g	g per day for Men 19-50 years
Sucrose	NA	% 0.72g	g per day for Men 19-50 years
Fiber	0% 0g	4.55% 1.73g	38g per day for Men 19-50 years
Protein	0% 0g	6.25% 3.5g	56g per day for Men 19-50 years

Vitamins

	Refined Soybean Oil	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	1.26% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	9.9% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	0.75% 0.038mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	1.5% 0.019mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	1.1% 4.45μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.17% 0.93mg	28.5% 4.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.3% 21μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refined Soybean Oil	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	0% 0mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	17.5% 0.16mg	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	0.028% 0.002mg	7.58% 0.61mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	NA	17.6% 0.41mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	0% 0mg	11% 76.8mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.23% 0.68μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.011% 0.16mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	4.6% 0.51mg	11mg per day for Men 19-50 years
Water	0% 0g	0.012% 0.46g	3700g per day for Men 19-50 years

Refined Soybean Oil VS Oil Roasted Almonds Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Refined Soybean Oil or Oil Roasted Almonds?

Lets compare vitamin content per 100 calories of Refined Soybean Oil vs Oil Roasted Almonds:

• 100 calories of Refined Soybean Oil have more Vitamin K than Oil Roasted Almonds.
• While 100 kcal of Oil Roasted Almonds contain more Vitamin B2, more Vitamin B3 and 4.6 times more Vitamin E than Refined Soybean Vegetable Oil.
• 100 calories of Refined Soybean Oil have insufficient amounts of Vitamin B2 and Vitamin B3
• 100 calories of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Refined Soybean Vegetable Oil as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin C in 100 calories.

Comparing minerals per 100 calories for Refined Soybean Oil vs Oil Roasted Almonds:

• 100 kcal of Oil Roasted Almonds contain more Calcium, more Copper, 268 times more Iron, more Magnesium, more Phosphorus, more Potassium and more Zinc than Refined Soybean Vegetable Oil.
• 100 calories of Refined Soybean Oil lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both Refined Soybean Vegetable Oil as well as Oil Roasted Almonds lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Refined Soybean Oil have 1.2 times more Fat, 2.5 times more Saturated Fat, more Omega 3 and 2.6 times more Omega 6 than Oil Roasted Almonds.
• While 100 kcal of Oil Roasted Almonds contain more Carbohydrate, more Fiber and more Protein than Refined Soybean Vegetable Oil.
• Both Refined Soybean Oil and Oil Roasted Almonds offer comparable quantities of Energy per 100 calories.
• 100 calories of Refined Soybean Oil provide inadequate amounts of Carbohydrate, Fiber and Protein
• 100 calories of Oil Roasted Almonds provide inadequate amounts of Omega 3