Comparing Nutrients in 300 calories Boiled Soybeans VS Almonds

Weight per 300 calories

• Boiled Soybeans: 174g
• Almonds: 51.8g

Almonds have 3.4 times more energy per unit of mass than Boiled Soybeans no Salt, which is very high in comparison to other foods. Boiled Soybeans having above average energy density.

Which food has more nutrients per 300 calories - Boiled Soybeans or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Soybeans	39%	43%	18%
Almonds	14%	72%	14%

Macro Nutrients

	Boiled Soybeans	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.6g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	7.07% 2.26g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	65% 1.04g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	46% 7.8g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	8.6% 11g	130g per day for Men 19-50 years
Sugars	7.2% 5.23g	3.1% 2.25g	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	NA	0.079% 0.057g	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	NA	% 0.088g	g per day for Men 19-50 years
Sucrose	NA	% 2.05g	g per day for Men 19-50 years
Fiber	27.5% 10.5g	17% 6.48g	38g per day for Men 19-50 years
Protein	56.7% 31.8g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Soybeans	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.2% 0.5mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.35% 0.7mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	23.5% 94μg	5.7% 22.8μg	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	3.3% 2.97mg	0% 0mg	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	4.07% 0.61mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28% 33.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Soybeans	Almonds	Recommended Dietary Allowance
Calcium	17.8% 178mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	59.4% 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	112% 8.97mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	62.5% 1.44mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	61% 427mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	26.4% 898mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	0.12% 1.74mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	18.2% 2mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	2.95% 109g	0.062% 2.3g	3700g per day for Men 19-50 years

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

• Boiled Soybeans no Salt have 2.5 times more Vitamin B1, 1.3 times more Vitamin B5, 5.7 times more Vitamin B6, 4.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 2.7 times more Vitamin B3 and 21.8 times more Vitamin E than Boiled Soybeans no Salt.
• Both Boiled Soybeans no Salt and Almonds have similar amounts of Vitamin B2 per 300 kcal.
• Both Boiled Soybeans no Salt as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Soybeans vs Almonds:

• Boiled Soybeans no Salt have 1.3 times more Calcium, 1.3 times more Copper, 4.7 times more Iron, 1.3 times more Manganese, 1.7 times more Phosphorus, 2.4 times more Potassium, 6 times more Selenium and 1.2 times more Zinc than Almonds.
• Both Boiled Soybeans no Salt and Almonds have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Soybeans no Salt have 671 times more Omega 3, 1.2 times more Omega 6, 1.3 times more Carbohydrate, 2.3 times more Sugars, 1.6 times more Fiber and 2.9 times more Protein than Almonds.
• While Almonds contain 1.7 times more Fat than Boiled Soybeans no Salt.
• Both Boiled Soybeans no Salt and Almonds have similar amounts of Energy and Saturated Fat per 300 kcal.
• Both Boiled Soybeans no Salt as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.