Comparing Nutrients in 14 ounces Blanched Almonds VS Soy Nuts

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Soy Nuts	36%	40%	24%

Macro Nutrients

	Blanched Almonds	Soy Nuts	Recommended Dietary Allowance
Energy	80.7% 2342kcal	61.4% 1782kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	88.5% 86g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	38.8% 12.4g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	358% 5.73g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	251% 42.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	88.5% 115g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	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% 0g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	84.6% 32g	38g per day for Men 19-50 years
Protein	152% 85g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Soy Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	231% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	37.5% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	68.7% 0.89mg	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	48.6% 194μg	203% 814μg	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	20.3% 18.3mg	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	628% 94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	122% 147μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Soy Nuts	Recommended Dietary Allowance
Calcium	94% 937mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	476% 4.3mg	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	163% 13mg	196% 15.7mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	215% 905mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	377% 8.67mg	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	273% 1909mg	368% 2576mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	159% 5414mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	139% 76.6μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	172% 19mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.086% 3.18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Soy Nuts:

• Blanched Almonds have 3.3 times more Vitamin B3 than Dry-roasted Soybeans.
• While Dry-roasted Soybeans contain 2.2 times more Vitamin B1, 1.5 times more Vitamin B5, 2 times more Vitamin B6, 4.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Dry-roasted Soybeans have similar amounts of Vitamin B2 per 14 oz.
• Both Blanched Almonds as well as Dry-roasted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Blanched Almonds vs Soy Nuts:

• Blanched Almonds have 1.7 times more Calcium and 9.5 times more Sodium than Dry-roasted Soybeans.
• While Dry-roasted Soybeans contain 1.3 times more Phosphorus, 2.1 times more Potassium, 6 times more Selenium and 1.6 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Dry-roasted Soybeans have similar amounts of Copper, Iron, Magnesium and Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 1.3 times more Energy, 2.4 times more Fat, 1.3 times more Saturated Fat and 1.2 times more Fiber than Dry-roasted Soybeans.
• While Dry-roasted Soybeans contain 360.8 times more Omega 3, 1.6 times more Carbohydrate and 2 times more Protein than Blanched Almonds.
• Both Blanched Almonds and Dry-roasted Soybeans have similar amounts of Omega 6 per 14 oz.
• Both Blanched Almonds as well as Dry-roasted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.