Comparing Nutrients in 1 pound Blanched Almonds VS Natto

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Blanched Almonds VS Natto per 1 lb

Compare the macro and micronutrient content in 1 lb of Blanched Almonds versus 1 lb of Natto to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Blanched Almonds has 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.
• While 1 lb of Natto contains more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Natto provide similar amounts of Vitamin B1 and Vitamin B6 per one pound.
• 1 pound of Blanched Almonds have insufficient amounts of Vitamin C and Vitamin K
• 1 pound of Natto have insufficient amounts of Vitamin B3 and Vitamin E
• Both Blanched Almonds as well as Natto have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Blanched Almonds vs Natto:

• 1 pound of Blanched Almonds has 1.5 times more Copper, 2.3 times more Magnesium, 1.2 times more Manganese and 2.8 times more Phosphorus than Natto.
• While 1 lb of Natto contains 2.6 times more Iron and 2.8 times more Selenium than Blanched Almonds.
• Both Blanched Almonds and Natto contain similar levels of Calcium, Potassium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blanched Almonds has 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.
• While 1 lb of Natto contains 183.5 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds and Natto offer comparable quantities of Sugars and Protein per one pound.
• 1 pound of Blanched Almonds provide inadequate amounts of Omega 3