Comparing Nutrients in 1 kilogram Soy Nuts VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Soy Nuts	36%	40%	24%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Soy Nuts	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	155% 4490kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	223% 216g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	98% 31.3g	132% 42g	32g per day for Men 19-50 years
Omega 3	902% 14.4g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	633% 108g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 290g	136% 177g	130g per day for Men 19-50 years
Sugars	NA	62.8% 45.5g	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	0% 0g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	213% 81g	276% 105g	38g per day for Men 19-50 years
Protein	774% 433g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	356% 4.27mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	581% 7.55mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66% 10.6mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.73mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	173% 2.25mg	91% 1.18mg	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	513% 2050μg	67.5% 270μg	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	51% 46mg	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	NA	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	308% 370μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	140% 1400mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	1199% 10.8mg	1061% 9.55mg	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	494% 39.5mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	543% 2280mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	950% 22mg	1070% 24.6mg	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	927% 6490mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	401% 13640mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	351% 193μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	434% 47.7mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	0.22% 8g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Nuts VS Oil Roasted Almonds per 1 kg

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

Lets compare vitamin content per 1 kilogram of Soy Nuts vs Oil Roasted Almonds:

• 1 kilogram of Soy Nuts has 4.6 times more Vitamin B1, 2.1 times more Vitamin B5, 1.9 times more Vitamin B6, 7.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 3.5 times more Vitamin B3 than Dry-roasted Soybeans.
• Both Soy Nuts and Oil Roasted Almonds provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Dry-roasted Soybeans as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Soy Nuts vs Oil Roasted Almonds:

• 1 kilogram of Soy Nuts has 1.4 times more Phosphorus, 2 times more Potassium, 4.7 times more Selenium and 1.6 times more Zinc than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 2.1 times more Calcium than Dry-roasted Soybeans.
• Both Soy Nuts and Oil Roasted Almonds contain similar levels of Copper, Iron, Magnesium and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Soy Nuts has more Omega 3, 1.6 times more Carbohydrate and 2 times more Protein than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 1.4 times more Energy, 2.6 times more Fat, 1.3 times more Saturated Fat, 1.3 times more Omega 6 and 1.3 times more Fiber than Dry-roasted Soybeans.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3