Comparing Nutrients in 1 kilogram Boiled Soybeans VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Soybeans	39%	43%	18%
Almonds	14%	72%	14%

Macro Nutrients

	Boiled Soybeans	Almonds	Recommended Dietary Allowance
Energy	59.3% 1720kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	92% 89.7g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	40.5% 13g	119% 38g	32g per day for Men 19-50 years
Omega 3	374% 6g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	263% 44.7g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.3% 83.6g	166% 216g	130g per day for Men 19-50 years
Sugars	41.4% 30g	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	158% 60g	329% 125g	38g per day for Men 19-50 years
Protein	325% 182g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Boiled Soybeans	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.55mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.8% 1.8mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	180% 2.34mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	135% 540μg	110% 440μg	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	19% 17mg	0% 0mg	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	23.3% 3.5mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	160% 192μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Soybeans	Almonds	Recommended Dietary Allowance
Calcium	102% 1020mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	452% 4.07mg	1146% 10.3mg	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	643% 51.4mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	205% 860mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	358% 8.24mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	350% 2450mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	151% 5150mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	133% 73μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	105% 11.5mg	284% 31mg	11mg per day for Men 19-50 years
Water	17% 626g	1.2% 44g	3700g per day for Men 19-50 years

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

• Boiled Soybeans no Salt have 1.7 times more Vitamin B6, 1.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 1.3 times more Vitamin B1, 4 times more Vitamin B2, 9.1 times more Vitamin B3, 2.6 times more Vitamin B5 and 73.2 times more Vitamin E than Boiled Soybeans no Salt.
• Both Boiled Soybeans no Salt as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Soybeans vs Almonds:

• Boiled Soybeans no Salt have 1.4 times more Iron, 1.8 times more Selenium and 14.2 times more Water than Almonds.
• While Almonds contain 2.6 times more Calcium, 2.5 times more Copper, 3.1 times more Magnesium, 2.6 times more Manganese, 2 times more Phosphorus, 1.4 times more Potassium and 2.7 times more Zinc than Boiled Soybeans no Salt.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Soybeans no Salt have 199.3 times more Omega 3 than Almonds.
• While Almonds contain 3.4 times more Energy, 5.6 times more Fat, 2.9 times more Saturated Fat, 2.8 times more Omega 6, 2.6 times more Carbohydrate, 1.5 times more Sugars and 2.1 times more Fiber than Boiled Soybeans no Salt.
• Both Boiled Soybeans no Salt and Almonds have similar amounts of Protein per 1 kg.
• Both Boiled Soybeans no Salt as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.