Comparing Nutrients in 1 pound Natto VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Natto	34%	44%	22%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Natto	Blanched Almonds	Recommended Dietary Allowance
Energy	33% 957kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	51.4% 50g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	22.6% 7.2g	56% 18g	32g per day for Men 19-50 years
Omega 3	208% 3.33g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	146% 25g	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.2% 57.5g	65% 84.7g	130g per day for Men 19-50 years
Sugars	30.6% 22g	29% 21g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 20.2g	g per day for Men 19-50 years
Fiber	64.5% 24.5g	118% 45g	38g per day for Men 19-50 years
Protein	157% 88g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Natto	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.3% 0.86mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.98mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	40% 0.52mg	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	9.07% 36.3μg	55.6% 222μg	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	65.5% 59mg	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	0.3% 0.045mg	718% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	87.3% 105μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Natto	Blanched Almonds	Recommended Dietary Allowance
Calcium	98% 984mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	336% 3.03mg	518% 4.66mg	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	488% 39mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	124% 522mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	301% 6.93mg	362% 8.32mg	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	113% 789mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	97% 3307mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	72.6% 40μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	125% 13.7mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	6.75% 250g	0.55% 20.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Natto vs Blanched Almonds:

• Natto has more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 3.7 times more Vitamin B2, more Vitamin B3, 1.5 times more Vitamin B5, 6.1 times more Vitamin B9 and 2375 times more Vitamin E than Natto.
• Both Natto and Blanched Almonds have similar amounts of Vitamin B1 and Vitamin B6 per 1 lb.
• Both Natto as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Natto vs Blanched Almonds:

• Natto has 2.6 times more Iron, 2.8 times more Selenium and 12.2 times more Water than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Copper, 2.3 times more Magnesium, 2.8 times more Phosphorus and 2.7 times more Sodium than Natto.
• Both Natto and Blanched Almonds have similar amounts of Calcium, Manganese, Potassium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Natto has 183.5 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 2.8 times more Energy, 4.8 times more Fat, 2.5 times more Saturated Fat, 2.3 times more Omega 6, 1.5 times more Carbohydrate and 1.8 times more Fiber than Natto.
• Both Natto and Blanched Almonds have similar amounts of Sugars and Protein per 1 lb.
• Both Natto as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.