Comparing Nutrients in 14 ounces Roasted Soybeans with Salt VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Roasted Soybeans with Salt	31%	45%	24%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Roasted Soybeans with Salt	Roasted Almonds	Recommended Dietary Allowance
Energy	64% 1861kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	104% 101g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	45.6% 14.6g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	420% 6.72g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	295% 50g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	64% 83.4g	130g per day for Men 19-50 years
Sugars	23% 16.7g	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	185% 70.3g	114% 43.3g	38g per day for Men 19-50 years
Protein	273% 153g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Roasted Soybeans with Salt	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.5% 0.83mg	41.5% 0.54mg	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	209% 837μg	54.6% 218μg	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	9.7% 8.73mg	0% 0mg	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	24% 3.6mg	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soybeans with Salt	Roasted Almonds	Recommended Dietary Allowance
Calcium	54.8% 548mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	365% 3.3mg	485% 4.36mg	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	193% 15.5mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	137% 575mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	385% 8.86mg	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	206% 1441mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	172% 5834mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	138% 76μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	43% 647mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	113% 12.5mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.21% 7.74g	0.26% 9.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Soybeans with Salt vs Roasted Almonds:

• Roasted Soybeans with Salt have more Vitamin A, 1.3 times more Vitamin B1, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6, 3.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 8.3 times more Vitamin B2, 2.6 times more Vitamin B3 and 26.3 times more Vitamin E than Roasted Soybeans with Salt.
• Both Roasted Soybeans with Salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Soybeans with Salt vs Roasted Almonds:

• Roasted Soybeans with Salt have 2.1 times more Potassium, 9.6 times more Selenium and 54.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.9 times more Calcium, 1.3 times more Copper, 1.9 times more Magnesium and 1.3 times more Phosphorus than Roasted Soybeans with Salt.
• Both Roasted Soybeans with Salt and Dry Roasted Almonds have similar amounts of Iron, Manganese and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Roasted Soybeans with Salt have 169.4 times more Omega 3, 1.4 times more Carbohydrate, 1.6 times more Fiber and 1.8 times more Protein than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.3 times more Energy and 2.1 times more Fat than Roasted Soybeans with Salt.
• Both Roasted Soybeans with Salt and Dry Roasted Almonds have similar amounts of Saturated Fat, Omega 6 and Sugars per 14 oz.
• Both Roasted Soybeans with Salt as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.