Comparing Nutrients in 500 calories Roasted Almonds VS Natto

Weight per 500 calories

• Roasted Almonds: 83.6g
• Natto: 237g

Roasted Almonds have 2.8 times more energy per 100g than Natto. It has very high energy density when compared to other foods. Natto having above average energy density.

Discover which food has more nutrients per 500 calories - Roasted Almonds or Natto?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Natto	34%	44%	22%

Macro Nutrients

	Roasted Almonds	Natto	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	11.8% 3.77g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	109% 1.74g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	76.3% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	23% 30g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	16% 11.6g	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	0.012% 0.008g	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	% 0.008g	NA	g per day for Men 19-50 years
Sucrose	% 3.97g	NA	g per day for Men 19-50 years
Fiber	24% 9.1g	33.7% 12.8g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	82% 46g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Natto	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.37% 0.064mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	34.6% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	23.7% 0.31mg	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	11.5% 46μg	4.74% 19μg	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	34.2% 31mg	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	133% 20mg	0.16% 0.024mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	45.6% 54.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Natto	Recommended Dietary Allowance
Calcium	22.4% 224mg	51.4% 514mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	176% 1.6mg	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	39% 3.1mg	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	65% 273mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	157% 3.62mg	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	56.3% 394mg	59% 412mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	51% 1727mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	1.1% 16.6mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	65.3% 7.2mg	11mg per day for Men 19-50 years
Water	0.054% 2g	3.52% 130g	3700g per day for Men 19-50 years

Roasted Almonds VS Natto Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Almonds or Natto?

Lets compare vitamin content per 500 calories of Roasted Almonds vs Natto:

• 500 calories of Roasted Almonds have 2.2 times more Vitamin B2, more Vitamin B3, 2.4 times more Vitamin B9 and 843.3 times more Vitamin E than Natto.
• While 500 kcal of Natto contain 5.9 times more Vitamin B1, 1.9 times more Vitamin B5, 2.7 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• 500 calories of Natto have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin E
• Both Dry Roasted Almonds as well as Natto have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Roasted Almonds vs Natto:

• 500 kcal of Natto contain 2.3 times more Calcium, 1.7 times more Copper, 6.5 times more Iron, 1.9 times more Manganese, 2.9 times more Potassium, 12.5 times more Selenium and 2.6 times more Zinc than Dry Roasted Almonds.
• Both Roasted Almonds and Natto contain similar levels of Magnesium and Phosphorus per 500 calories.
• 500 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Almonds have 1.7 times more Fat than Natto.
• While 500 kcal of Natto contain 208 times more Omega 3, 1.7 times more Carbohydrate, 2.9 times more Sugars, 1.4 times more Fiber and 2.6 times more Protein than Dry Roasted Almonds.
• Both Roasted Almonds and Natto offer comparable quantities of Energy, Saturated Fat and Omega 6 per 500 calories.
• 500 calories of Roasted Almonds provide inadequate amounts of Omega 3