Comparing Nutrients in 300 calories Stir-Fried Soybeans Sprouts VS Blanched Almonds

Weight per 300 calories

• Stir-Fried Soybeans Sprouts: 240g
• Blanched Almonds: 50.8g

Blanched Almonds have 4.7 times more energy per unit of mass than Stir-Fried Sprouted Soybeans, which is very high in comparison to other foods. Stir-Fried Soybeans Sprouts having average energy density.

Which food has more nutrients per 300 calories - Stir-Fried Soybeans Sprouts or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Soybeans Sprouts	34%	42%	24%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Stir-Fried Soybeans Sprouts	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	7.4% 2.36g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	70.8% 1.13g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	50% 8.5g	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.4% 22.6g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	NA	3.25% 2.35g	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% 0g	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	% 0.015g	g per day for Men 19-50 years
Sucrose	NA	% 2.27g	g per day for Men 19-50 years
Fiber	5.05% 1.92g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	56% 31.4g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Soybeans Sprouts	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.27% 2.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84% 1mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.5% 2.64mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57% 2.86mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	4.5% 0.058mg	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	76.2% 305μg	6.23% 25μg	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	32% 29mg	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	80.5% 12mg	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

	Stir-Fried Soybeans Sprouts	Blanched Almonds	Recommended Dietary Allowance
Calcium	19.7% 197mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	141% 1.26mg	58% 0.52mg	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	12% 0.96mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	55% 230mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	118% 2.7mg	40.6% 0.93mg	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	74% 518mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	40% 1361mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	2.6% 1.44μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	2.24% 33.6mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	46% 5.04mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	4.36% 161g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Stir-Fried Soybeans Sprouts vs Blanched Almonds:

• Stir-Fried Sprouted Soybeans have 10.4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.5 times more Vitamin B3, 17.9 times more Vitamin B5, 6.9 times more Vitamin B6, 12.2 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Stir-Fried Sprouted Soybeans as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Stir-Fried Soybeans Sprouts vs Blanched Almonds:

• Stir-Fried Sprouted Soybeans have 1.6 times more Calcium, 2.4 times more Copper, 1.7 times more Magnesium, 2.9 times more Manganese, 2.1 times more Phosphorus, 4.1 times more Potassium, 3.3 times more Zinc and 70.3 times more Water than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Iron than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans as well as Blanched Almonds have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Stir-Fried Sprouted Soybeans have 557 times more Omega 3, 1.4 times more Omega 6, 2.4 times more Carbohydrate and 2.9 times more Protein than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Fat and 2.6 times more Fiber than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans and Blanched Almonds have similar amounts of Energy and Saturated Fat per 300 kcal.
• Both Stir-Fried Sprouted Soybeans as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.