Comparing Nutrients in 300 calories Roasted Almonds VS Roasted Soybeans with Salt

Weight per 300 calories

• Roasted Almonds: 50.2g
• Roasted Soybeans with Salt: 64g

Roasted Almonds have 1.3 times more energy per 100g than Roasted Soybeans with Salt. It has very high energy density when compared to other foods. Roasted Soybeans with Salt having very high energy density.

Which food has more nutrients per 300 calories - Roasted Almonds or Roasted Soybeans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Roasted Soybeans with Salt	31%	45%	24%

Macro Nutrients

	Roasted Almonds	Roasted Soybeans with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	16.7% 16.2g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	7.34% 2.35g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	67.7% 1.1g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	47.6% 8.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	15% 19.3g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	3.7% 2.7g	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	0.007% 0.005g	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	% 0.005g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	14.4% 5.47g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Roasted Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.71% 6.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.039mg	5.33% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	7.13% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	5.64% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	5.8% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	10.2% 0.13mg	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	6.9% 27.6μg	33.7% 135μg	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	1.56% 1.4mg	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	80% 12mg	3.9% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	27% 32.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Roasted Soybeans with Salt	Recommended Dietary Allowance
Calcium	13.4% 134mg	8.83% 88.3mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	59% 0.53mg	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	23.4% 1.87mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	22% 93mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	60% 1.4mg	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	33.8% 236mg	33% 232mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	27.7% 940mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	22.2% 12.2μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	6.95% 104mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	18.3% 2mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	0.034% 1.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Almonds vs Roasted Soybeans with Salt:

• Dry Roasted Almonds have 6.5 times more Vitamin B2, 2 times more Vitamin B3 and 20.6 times more Vitamin E than Roasted Soybeans with Salt.
• While Roasted Soybeans with Salt contain 1.7 times more Vitamin B1, 1.8 times more Vitamin B5, 2 times more Vitamin B6, 4.9 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Roasted Soybeans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Almonds vs Roasted Soybeans with Salt:

• Dry Roasted Almonds have 1.5 times more Calcium and 1.5 times more Magnesium than Roasted Soybeans with Salt.
• While Roasted Soybeans with Salt contain 1.3 times more Iron, 2.6 times more Potassium, 12.2 times more Selenium and 69.3 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Roasted Soybeans with Salt have similar amounts of Copper, Manganese, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Almonds have 1.6 times more Fat than Roasted Soybeans with Salt.
• While Roasted Soybeans with Salt contain 216 times more Omega 3, 1.8 times more Carbohydrate, 2.1 times more Fiber and 2.3 times more Protein than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Roasted Soybeans with Salt have similar amounts of Energy, Saturated Fat, Omega 6 and Sugars per 300 kcal.
• Both Dry Roasted Almonds as well as Roasted Soybeans with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.