Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Roasted Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Roasted Soybeans with Salt	31%	45%	24%

Macro Nutrients

	Oil Roasted Almonds	Roasted Soybeans with Salt	Recommended Dietary Allowance
Energy	209% 6070kcal	162% 4690kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	262% 254g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	115% 36.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	1059% 17g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	744% 126g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	232% 302g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	58% 42g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	276% 105g	466% 177g	38g per day for Men 19-50 years
Protein	379% 212g	688% 386g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Roasted Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	112% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	91% 4.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	160% 2.08mg	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	67.5% 270μg	528% 2110μg	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	24.4% 22mg	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	1731% 260mg	60.7% 9.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	420% 504μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Roasted Soybeans with Salt	Recommended Dietary Allowance
Calcium	291% 2910mg	138% 1380mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	920% 8.28mg	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	460% 36.8mg	488% 39mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	345% 1450mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	938% 21.6mg	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	666% 4660mg	519% 3630mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	432% 14700mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	347% 191μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	109% 1630mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	285% 31.4mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.53% 19.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Roasted Soybeans with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds vs Roasted Soybeans with Salt:

• 1 kilogram of Oil Roasted Almonds has 5.4 times more Vitamin B2, 2.6 times more Vitamin B3 and 28.5 times more Vitamin E than Roasted Soybeans with Salt.
• While 1 kg of Roasted Soybeans with Salt contains 2 times more Vitamin B5, 1.8 times more Vitamin B6, 7.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Roasted Soybeans with Salt provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Oil Roasted Almonds as well as Roasted Soybeans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Roasted Soybeans with Salt:

• 1 kilogram of Oil Roasted Almonds has 2.1 times more Calcium, 1.9 times more Magnesium and 1.3 times more Phosphorus than Roasted Soybeans with Salt.
• While 1 kg of Roasted Soybeans with Salt contains 2.1 times more Potassium, 4.7 times more Selenium and 163 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Roasted Soybeans with Salt contain similar levels of Copper, Iron, Manganese and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 1.3 times more Energy and 2.2 times more Fat than Roasted Soybeans with Salt.
• While 1 kg of Roasted Soybeans with Salt contains more Omega 3, 1.7 times more Carbohydrate, 1.7 times more Fiber and 1.8 times more Protein than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Roasted Soybeans with Salt offer comparable quantities of Saturated Fat, Omega 6 and Sugars per one kilogram.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3