Comparing Nutrients in 1 kilogram Almonds VS Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Green Soybeans	33%	39%	28%

Macro Nutrients

	Almonds	Green Soybeans	Recommended Dietary Allowance
Energy	200% 5790kcal	50.7% 1470kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	70% 68g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	24.6% 7.86g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	235% 3.76g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	166% 28.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	85% 111g	130g per day for Men 19-50 years
Sugars	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 39.5g	NA	g per day for Men 19-50 years
Fiber	329% 125g	111% 42g	38g per day for Men 19-50 years
Protein	378% 212g	231% 130g	56g per day for Men 19-50 years

Vitamins

	Almonds	Green Soybeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	363% 4.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	135% 1.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	413% 1650μg	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	322% 290mg	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	1709% 256mg	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

	Almonds	Green Soybeans	Recommended Dietary Allowance
Calcium	269% 2690mg	197% 1970mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	142% 1.28mg	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	464% 37mg	444% 35.5mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	155% 650mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	238% 5.47mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	277% 1940mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	182% 6200mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	90% 9.9mg	11mg per day for Men 19-50 years
Water	1.2% 44g	18.2% 675g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Green Soybeans:

• Almonds have 6.5 times more Vitamin B2, 2.2 times more Vitamin B3, 3.2 times more Vitamin B5 and 2.1 times more Vitamin B6 than Raw Green Soybeans.
• While Raw Green Soybeans contain more Vitamin A, 2.1 times more Vitamin B1, 3.8 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds as well as Raw Green Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Green Soybeans:

• Almonds have 1.4 times more Calcium, 8.1 times more Copper, 4.2 times more Magnesium, 4 times more Manganese, 2.5 times more Phosphorus, 2.7 times more Selenium and 3.2 times more Zinc than Raw Green Soybeans.
• While Raw Green Soybeans contain 15 times more Sodium and 15.3 times more Water than Almonds.
• Both Almonds and Raw Green Soybeans have similar amounts of Iron and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 3.9 times more Energy, 7.3 times more Fat, 4.8 times more Saturated Fat, 4.4 times more Omega 6, 2 times more Carbohydrate, 3 times more Fiber and 1.6 times more Protein than Raw Green Soybeans.
• While Raw Green Soybeans contain 125.3 times more Omega 3 than Almonds.
• Both Almonds as well as Raw Green Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.