Comparing Nutrients in 1 pound Roasted Almonds VS Natto

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Natto	34%	44%	22%

Macro Nutrients

	Roasted Almonds	Natto	Recommended Dietary Allowance
Energy	94% 2712kcal	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	58% 18.6g	22.6% 7.2g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	208% 3.33g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	146% 25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	44.2% 57.5g	130g per day for Men 19-50 years
Sugars	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	NA	g per day for Men 19-50 years
Sucrose	% 21.5g	NA	g per day for Men 19-50 years
Fiber	130% 49.4g	64.5% 24.5g	38g per day for Men 19-50 years
Protein	170% 95g	157% 88g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	29% 0.35mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	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	62.4% 249μg	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	723% 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

	Roasted Almonds	Natto	Recommended Dietary Allowance
Calcium	122% 1216mg	98% 984mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	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	211% 17mg	488% 39mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	124% 522mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	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	305% 2136mg	113% 789mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	97% 3307mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	72.6% 40μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	125% 13.7mg	11mg per day for Men 19-50 years
Water	0.3% 11g	6.75% 250g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Natto per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted 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 Roasted Almonds vs Natto:

• 1 pound of Roasted Almonds has 6.3 times more Vitamin B2, more Vitamin B3, 1.5 times more Vitamin B5, 6.9 times more Vitamin B9 and 2390 times more Vitamin E than Natto.
• While 1 lb of Natto contains 2.1 times more Vitamin B1, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Natto provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• 1 pound of Natto have insufficient amounts of Vitamin B3 and Vitamin E
• Both Dry Roasted 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 Roasted Almonds vs Natto:

• 1 pound of Roasted Almonds has 1.2 times more Calcium, 1.6 times more Copper, 2.4 times more Magnesium, 1.5 times more Manganese and 2.7 times more Phosphorus than Natto.
• While 1 lb of Natto contains 2.3 times more Iron and 4.4 times more Selenium than Dry Roasted Almonds.
• Both Roasted Almonds and Natto contain similar levels of Potassium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 2.8 times more Energy, 4.8 times more Fat, 2.6 times more Saturated Fat, 2.4 times more Omega 6, 1.7 times more Carbohydrate and 2 times more Fiber than Natto.
• While 1 lb of Natto contains 73.4 times more Omega 3 than Dry Roasted Almonds.
• Both Roasted Almonds and Natto offer comparable quantities of Sugars and Protein per one pound.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3