Comparing Nutrients in 14 ounces Oil Roasted Almonds VS Stir-Fried Soybeans Sprouts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Stir-Fried Soybeans Sprouts	34%	42%	24%

Macro Nutrients

	Oil Roasted Almonds	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Energy	83% 2409kcal	17% 496kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	12.2% 3.9g	32g per day for Men 19-50 years
Omega 3	0% 0g	117% 1.87g	1.6g per day for Men 19-50 years
Omega 6	316% 53.7g	82.6% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	25% 18g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 17.4g	NA	g per day for Men 19-50 years
Fiber	110% 41.7g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	150% 84.3g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.4% 0.37mg	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	94% 4.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	51.3% 0.67mg	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	26.8% 107μg	126% 504μg	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	53% 47.6mg	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	687% 103mg	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

	Oil Roasted Almonds	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Calcium	115% 1155mg	32.5% 325mg	1000mg per day for Men 19-50 years
Copper	421% 3.8mg	232% 2.1mg	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	183% 14.6mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	259% 1087mg	91% 381mg	420mg per day for Men 19-50 years
Manganese	425% 9.76mg	196% 4.5mg	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	264% 1850mg	122% 857mg	700mg per day for Men 19-50 years
Potassium	81.6% 2774mg	66% 2250mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	75.8% 8.33mg	11mg per day for Men 19-50 years
Water	0.3% 11g	7.2% 267g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Stir-Fried Soybeans Sprouts per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil Roasted Almonds versus 14 oz of Stir-Fried Soybeans Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oil Roasted Almonds vs Stir-Fried Soybeans Sprouts:

• 14 ounces of Oil Roasted Almonds have 4.1 times more Vitamin B2 and 3.3 times more Vitamin B3 than Stir-Fried Soybeans Sprouts.
• While 14 oz of Stir-Fried Sprouted Soybeans contain 4.6 times more Vitamin B1, 5.2 times more Vitamin B5, 1.4 times more Vitamin B6, 4.7 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Oil Roasted Almonds as well as Stir-Fried Sprouted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oil Roasted Almonds vs Stir-Fried Soybeans Sprouts:

• 14 ounces of Oil Roasted Almonds have 3.5 times more Calcium, 1.8 times more Copper, 9.2 times more Iron, 2.9 times more Magnesium, 2.2 times more Manganese, 2.2 times more Phosphorus, 1.2 times more Potassium, 6.8 times more Selenium and 1.5 times more Zinc than Stir-Fried Soybeans Sprouts.
• 14 ounces of Stir-Fried Soybeans Sprouts lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Almonds have 4.9 times more Energy, 7.8 times more Fat, 4.3 times more Saturated Fat, 3.8 times more Omega 6, 1.9 times more Carbohydrate, 13.1 times more Fiber and 1.6 times more Protein than Stir-Fried Soybeans Sprouts.
• While 14 oz of Stir-Fried Sprouted Soybeans contain more Omega 3 than Oil Roasted Almonds.
• 14 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3