Comparing Nutrients in 1 kilogram Blanched Almonds VS Steamed Soybeans Sprouts

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Steamed Soybeans Sprouts	34%	40%	26%

Macro Nutrients

	Blanched Almonds	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Energy	203% 5900kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	19.3% 6.17g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	185% 2.96g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	130% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	50.2% 65.3g	130g per day for Men 19-50 years
Sugars	64% 46.3g	7.17% 5.2g	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 44.6g	NA	g per day for Men 19-50 years
Fiber	261% 99g	21% 8g	38g per day for Men 19-50 years
Protein	382% 214g	151% 84.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	68.3% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	149% 7.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	80.8% 1.05mg	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	123% 490μg	200% 800μg	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	92% 83mg	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	1583% 238mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	588% 706μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Calcium	236% 2360mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	367% 3.3mg	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	410% 32.8mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	143% 600mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	309% 7.1mg	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	687% 4810mg	193% 1350mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	104% 3550mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	95% 10.4mg	11mg per day for Men 19-50 years
Water	1.2% 45g	21.5% 795g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Steamed Soybeans Sprouts:

• Blanched Almonds have 13.4 times more Vitamin B2, 3.2 times more Vitamin B3 and 113.1 times more Vitamin E than Steamed Sprouted Soybeans.
• While Steamed Sprouted Soybeans contain 2.4 times more Vitamin B5, 1.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Steamed Sprouted Soybeans have similar amounts of Vitamin B1 and Vitamin B6 per 1 kg.
• Both Blanched Almonds as well as Steamed Sprouted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Blanched Almonds vs Steamed Soybeans Sprouts:

• Blanched Almonds have 4 times more Calcium, 3.1 times more Copper, 2.5 times more Iron, 4.5 times more Magnesium, 2.6 times more Manganese, 3.6 times more Phosphorus, 1.9 times more Potassium, 5.3 times more Selenium, 1.9 times more Sodium and 2.9 times more Zinc than Steamed Sprouted Soybeans.
• While Steamed Sprouted Soybeans contain 17.6 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 7.3 times more Energy, 11.8 times more Fat, 6.4 times more Saturated Fat, 5.6 times more Omega 6, 2.9 times more Carbohydrate, 8.9 times more Sugars, 12.4 times more Fiber and 2.5 times more Protein than Steamed Sprouted Soybeans.
• While Steamed Sprouted Soybeans contain 74 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds as well as Steamed Sprouted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.