Comparing Nutrients in 500 calories Almonds VS Stir-Fried Soybeans Sprouts

Weight per 500 calories

• Almonds: 86.4g
• Stir-Fried Soybeans Sprouts: 400g

Almonds have 4.6 times more energy per 100g than Stir-Fried Soybeans Sprouts. It has very high energy density when compared to other foods. Stir-Fried Sprouted Soybeans having average energy density.

Which food has more nutrients per 500 calories - Almonds or Stir-Fried Soybeans Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Stir-Fried Soybeans Sprouts	34%	42%	24%

Macro Nutrients

	Almonds	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	29.3% 28.4g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	12.3% 3.94g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	83.2% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	29% 37.6g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	NA	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	0.13% 0.095g	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	% 0.15g	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	28.4% 10.8g	8.42% 3.2g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	94% 52.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	140% 1.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	58.5% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	51.7% 0.67mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	164% 49.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	127% 508μg	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	53.3% 48mg	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	148% 22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Calcium	23.2% 232mg	33% 328mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	234% 2.1mg	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	40% 3.2mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	91% 384mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	197% 4.53mg	2.3mg per day for Men 19-50 years
Molybdenum	87% 39μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59.3% 415mg	123% 864mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	66.7% 2268mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	4.36% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	3.73% 56mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	76.4% 8.4mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	7.26% 269g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almonds vs Stir-Fried Soybeans Sprouts:

• Almonds have 1.3 times more Vitamin B2 than Stir-Fried Sprouted Soybeans.
• While Stir-Fried Sprouted Soybeans contain 9.5 times more Vitamin B1, 1.4 times more Vitamin B3, 11.7 times more Vitamin B5, 5.7 times more Vitamin B6, 13.4 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds as well as Stir-Fried Sprouted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Stir-Fried Soybeans Sprouts:

• Almonds have 2 times more Iron and 1.5 times more Selenium than Stir-Fried Sprouted Soybeans.
• While Stir-Fried Sprouted Soybeans contain 1.4 times more Calcium, 2.4 times more Copper, 1.6 times more Magnesium, 2.4 times more Manganese, 2.1 times more Phosphorus, 3.6 times more Potassium, 3.1 times more Zinc and 70.6 times more Water than Almonds.

Comparison of macro-nutrients per 500 calories:

• Almonds have 1.5 times more Fat and 3.4 times more Fiber than Stir-Fried Sprouted Soybeans.
• While Stir-Fried Sprouted Soybeans contain 728.8 times more Omega 3, 1.3 times more Omega 6, 2 times more Carbohydrate and 2.9 times more Protein than Almonds.
• Both Almonds and Stir-Fried Sprouted Soybeans have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Almonds as well as Stir-Fried Sprouted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.