Comparing Nutrients in 1 kilogram Roasted Almonds VS Natto

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Natto	34%	44%	22%

Macro Nutrients

	Roasted Almonds	Natto	Recommended Dietary Allowance
Energy	206% 5980kcal	72.8% 2110kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	49.7% 16g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	459% 7.34g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	322% 54.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	98% 127g	130g per day for Men 19-50 years
Sugars	67% 48.6g	67.4% 49g	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	0.14% 0.1g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	142% 54g	38g per day for Men 19-50 years
Protein	374% 210g	346% 194g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Natto	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	100% 1.3mg	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	138% 550μg	20% 80μg	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	144% 130mg	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	1593% 239mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	193% 231μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Natto	Recommended Dietary Allowance
Calcium	268% 2680mg	217% 2170mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	741% 6.67mg	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	466% 37.3mg	1075% 86mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	274% 1150mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	664% 15.3mg	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	673% 4710mg	249% 1740mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	214% 7290mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	160% 88μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	275% 30.3mg	11mg per day for Men 19-50 years
Water	0.65% 24g	15% 550g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Natto per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Natto to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Natto:

• 1 kilogram of Roasted Almonds has 6.3 times more Vitamin B2, more Vitamin B3, 1.5 times more Vitamin B5, 6.9 times more Vitamin B9 and 2390 times more Vitamin E than Natto.
• While 1 kg of Natto contains 2.1 times more Vitamin B1, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Natto provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• 1 kilogram of Natto have insufficient amounts of Vitamin B3 and Vitamin E
• Both Dry Roasted Almonds as well as Natto have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Natto:

• 1 kilogram of Roasted Almonds has 1.2 times more Calcium, 1.6 times more Copper, 2.4 times more Magnesium, 1.5 times more Manganese and 2.7 times more Phosphorus than Natto.
• While 1 kg of Natto contains 2.3 times more Iron and 4.4 times more Selenium than Dry Roasted Almonds.
• Both Roasted Almonds and Natto contain similar levels of Potassium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 2.8 times more Energy, 4.8 times more Fat, 2.6 times more Saturated Fat, 2.4 times more Omega 6, 1.7 times more Carbohydrate and 2 times more Fiber than Natto.
• While 1 kg of Natto contains 73.4 times more Omega 3 than Dry Roasted Almonds.
• Both Roasted Almonds and Natto offer comparable quantities of Sugars and Protein per one kilogram.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3