Comparing Nutrients in 14 ounces Steamed Soybeans Sprouts VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Steamed Soybeans Sprouts	34%	40%	26%
Almond paste	8%	52%	40%

Macro Nutrients

	Steamed Soybeans Sprouts	Almond paste	Recommended Dietary Allowance
Energy	11% 321kcal	62.7% 1818kcal	2900kcal per day for Men 19-50 years
Fat	18.2% 17.7g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	7.65% 2.45g	32.6% 10.4g	32g per day for Men 19-50 years
Omega 3	73.4% 1.17g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	51.8% 8.8g	130% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	146% 190g	130g per day for Men 19-50 years
Sugars	2.85% 2.06g	198% 144g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	50% 19g	38g per day for Men 19-50 years
Protein	60% 33.6g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Steamed Soybeans Sprouts	Almond paste	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.33mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.95mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	11% 0.14mg	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	79.4% 318μg	72.4% 290μg	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	36.6% 33mg	0.44% 0.4mg	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	5.56% 0.83mg	358% 53.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	234% 280μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Soybeans Sprouts	Almond paste	Recommended Dietary Allowance
Calcium	23.4% 234mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	200% 1.8mg	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	65% 5.2mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	123% 2.8mg	148% 3.4mg	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	76.5% 536mg	146% 1024mg	700mg per day for Men 19-50 years
Potassium	41.4% 1409mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	37.5% 4.13mg	53.4% 5.87mg	11mg per day for Men 19-50 years
Water	8.52% 315g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Soybeans Sprouts VS Almond paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Steamed Soybeans Sprouts versus 14 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Steamed Soybeans Sprouts vs Almond paste:

• 14 ounces of Steamed Soybeans Sprouts have 2.5 times more Vitamin B1, 6.6 times more Vitamin B5, 2.9 times more Vitamin B6, 83 times more Vitamin C and more Vitamin K than Almond paste.
• While 14 oz of Almond paste contain 7.8 times more Vitamin B2, 1.3 times more Vitamin B3 and 64.5 times more Vitamin E than Steamed Sprouted Soybeans.
• Both Steamed Soybeans Sprouts and Almond paste provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Steamed Soybeans Sprouts have insufficient amounts of Vitamin E
• 14 ounces of Almond paste have insufficient amounts of Vitamin C and Vitamin K
• Both Steamed Sprouted Soybeans as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Steamed Soybeans Sprouts vs Almond paste:

• 14 ounces of Steamed Soybeans Sprouts have 5.6 times more Water than Almond paste.
• While 14 oz of Almond paste contain 2.9 times more Calcium, 1.4 times more Copper, 2.2 times more Magnesium, 1.9 times more Phosphorus, 7 times more Selenium and 1.4 times more Zinc than Steamed Sprouted Soybeans.
• Both Steamed Soybeans Sprouts and Almond paste contain similar levels of Iron, Manganese and Potassium per 14 ounces.
• 14 ounces of Steamed Soybeans Sprouts lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Steamed Soybeans Sprouts have 1.5 times more Omega 3 than Almond paste.
• While 14 oz of Almond paste contain 5.7 times more Energy, 6.2 times more Fat, 4.3 times more Saturated Fat, 2.5 times more Omega 6, 7.3 times more Carbohydrate, 69.7 times more Sugars and 6 times more Fiber than Steamed Sprouted Soybeans.
• Both Steamed Soybeans Sprouts and Almond paste offer comparable quantities of Protein per 14 ounces.