Comparing Nutrients in 300 calories Oil Roasted Almonds VS Boiled Soybeans

Weight per 300 calories

• Oil Roasted Almonds: 49.4g
• Boiled Soybeans: 174g

Oil Roasted Almonds have 3.5 times more energy per 100g than Boiled Soybeans. It has very high energy density when compared to other foods. Boiled Soybeans no Salt having above average energy density.

Discover which food has more nutrients per 300 calories - Oil Roasted Almonds or Boiled Soybeans?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Boiled Soybeans	39%	43%	18%

Macro Nutrients

	Oil Roasted Almonds	Boiled Soybeans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.3g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	6.5% 2.08g	7.07% 2.26g	32g per day for Men 19-50 years
Omega 3	0% 0g	65% 1.04g	1.6g per day for Men 19-50 years
Omega 6	39.3% 6.7g	46% 7.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.72% 8.74g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	7.2% 5.23g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 2.16g	NA	g per day for Men 19-50 years
Fiber	13.7% 5.2g	27.5% 10.5g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	56.7% 31.8g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Boiled Soybeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.8% 0.045mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	38.2% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	4.35% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	31.4% 0.41mg	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	3.34% 13.3μg	23.5% 94μg	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	3.3% 2.97mg	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	85.6% 13mg	4.07% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	28% 33.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Boiled Soybeans	Recommended Dietary Allowance
Calcium	14.4% 144mg	17.8% 178mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	79% 0.71mg	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	22.7% 1.8mg	112% 8.97mg	8mg per day for Men 19-50 years
Magnesium	32.2% 135mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	62.5% 1.44mg	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% 230mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	26.4% 898mg	3400mg per day for Men 19-50 years
Selenium	3.7% 2.03μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.033% 0.49mg	0.12% 1.74mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	18.2% 2mg	11mg per day for Men 19-50 years
Water	0.037% 1.4g	2.95% 109g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Boiled Soybeans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Almonds or Boiled Soybeans?

Lets compare vitamin content per 300 calories of Oil Roasted Almonds vs Boiled Soybeans:

• 300 calories of Oil Roasted Almonds have 2.6 times more Vitamin B3 and 21 times more Vitamin E than Boiled Soybeans.
• While 300 kcal of Boiled Soybeans no Salt contain 5.9 times more Vitamin B1, 1.3 times more Vitamin B2, 2.8 times more Vitamin B5, 7 times more Vitamin B6, 7.1 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• 300 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• 300 calories of Boiled Soybeans have insufficient amounts of Vitamin B3 and Vitamin E
• Both Oil Roasted Almonds as well as Boiled Soybeans no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Almonds vs Boiled Soybeans:

• 300 kcal of Boiled Soybeans no Salt contain 1.5 times more Copper, 4.9 times more Iron, 1.9 times more Phosphorus, 2.6 times more Potassium, 6.3 times more Selenium and 1.3 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled Soybeans contain similar levels of Calcium, Magnesium and Manganese per 300 calories.
• 300 calories of Oil Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Almonds have 1.7 times more Fat than Boiled Soybeans.
• While 300 kcal of Boiled Soybeans no Salt contain more Omega 3, 1.7 times more Carbohydrate, 2.3 times more Sugars, 2 times more Fiber and 3 times more Protein than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled Soybeans offer comparable quantities of Energy, Saturated Fat and Omega 6 per 300 calories.
• 300 calories of Oil Roasted Almonds provide inadequate amounts of Omega 3