Comparing Nutrients in 1 pound Almonds VS Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Green Soybeans	33%	39%	28%

Macro Nutrients

	Almonds	Green Soybeans	Recommended Dietary Allowance
Energy	91% 2626kcal	23% 667kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	31.8% 31g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	11% 3.57g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	75.3% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	38.6% 50g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	NA	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	0.69% 0.5g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	50% 19g	38g per day for Men 19-50 years
Protein	171% 96g	105% 58.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Green Soybeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	164% 1.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	46.8% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	22.7% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	187% 748μg	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	146% 132mg	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	775% 116mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Green Soybeans	Recommended Dietary Allowance
Calcium	122% 1220mg	89.4% 894mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	64.5% 0.58mg	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	210% 17mg	201% 16mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	108% 2.5mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	126% 880mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	82.7% 2812mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	0.54% 20g	8.27% 306g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Green Soybeans:

• Almonds have 6.5 times more Vitamin B2, 2.2 times more Vitamin B3, 3.2 times more Vitamin B5 and 2.1 times more Vitamin B6 than Raw Green Soybeans.
• While Raw Green Soybeans contain more Vitamin A, 2.1 times more Vitamin B1, 3.8 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds as well as Raw Green Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Green Soybeans:

• Almonds have 1.4 times more Calcium, 8.1 times more Copper, 4.2 times more Magnesium, 4 times more Manganese, 2.5 times more Phosphorus, 2.7 times more Selenium and 3.2 times more Zinc than Raw Green Soybeans.
• While Raw Green Soybeans contain 15 times more Sodium and 15.3 times more Water than Almonds.
• Both Almonds and Raw Green Soybeans have similar amounts of Iron and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 3.9 times more Energy, 7.3 times more Fat, 4.8 times more Saturated Fat, 4.4 times more Omega 6, 2 times more Carbohydrate, 3 times more Fiber and 1.6 times more Protein than Raw Green Soybeans.
• While Raw Green Soybeans contain 125.3 times more Omega 3 than Almonds.
• Both Almonds as well as Raw Green Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.