Comparing Nutrients in 300 calories Roasted Soybeans VS Almonds

Weight per 300 calories

• Roasted Soybeans: 64g
• Almonds: 51.8g

Both foods have similar energy densities which is very high in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Soybeans	31%	45%	24%
Almonds	14%	72%	14%

Macro Nutrients

	Roasted Soybeans	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16.7% 16.2g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	7.34% 2.35g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	67.7% 1.1g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	47.6% 8.1g	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	15% 19.3g	8.6% 11g	130g per day for Men 19-50 years
Sugars	NA	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	29.8% 11.3g	17% 6.48g	38g per day for Men 19-50 years
Protein	44% 24.7g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	5.33% 0.064mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.13% 0.093mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.64% 0.9mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.8% 0.29mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	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	33.7% 135μg	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	1.56% 1.4mg	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	NA	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soybeans	Almonds	Recommended Dietary Allowance
Calcium	8.83% 88.3mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	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	31% 2.5mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	22% 93mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	60% 1.4mg	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	33% 232mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	27.7% 940mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	22.2% 12.2μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.56mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	18.3% 2mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.034% 1.25g	0.062% 2.3g	3700g per day for Men 19-50 years

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

• Soybeans roasted without salt have 1.9 times more Vitamin B6 and 5.9 times more Vitamin B9 than Almonds.
• While Almonds contain 1.7 times more Vitamin B1, 6.4 times more Vitamin B2 and 2.1 times more Vitamin B3 than Soybeans roasted without salt.
• Both Soybeans roasted without salt and Almonds have similar amounts of Vitamin B5 per 300 kcal.
• Both Soybeans roasted without salt as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Soybeans vs Almonds:

• Soybeans roasted without salt have 1.3 times more Iron, 1.2 times more Manganese, 2.5 times more Potassium, 5.8 times more Selenium and 1.2 times more Zinc than Almonds.
• While Almonds contain 1.6 times more Calcium and 1.5 times more Magnesium than Soybeans roasted without salt.
• Both Soybeans roasted without salt and Almonds have similar amounts of Copper and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Soybeans roasted without salt have 697.1 times more Omega 3, 1.3 times more Omega 6, 1.7 times more Carbohydrate, 1.7 times more Fiber and 2.3 times more Protein than Almonds.
• While Almonds contain 1.6 times more Fat than Soybeans roasted without salt.
• Both Soybeans roasted without salt and Almonds have similar amounts of Energy and Saturated Fat per 300 kcal.
• Both Soybeans roasted without salt as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.