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

Weight per 500 calories

• Oil Roasted Almonds: 82.4g
• Stir-Fried Soybeans Sprouts: 400g

Oil Roasted Almonds have 4.9 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.

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Stir-Fried Soybeans Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Stir-Fried Soybeans Sprouts	34%	42%	24%

Macro Nutrients

	Oil Roasted Almonds	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	29.3% 28.4g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	12.3% 3.94g	32g per day for Men 19-50 years
Omega 3	0% 0g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	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	11.2% 14.6g	29% 37.6g	130g per day for Men 19-50 years
Sugars	5.17% 3.75g	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% 0g	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	% 0.033g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	22.8% 8.65g	8.42% 3.2g	38g per day for Men 19-50 years
Protein	31.2% 17.5g	94% 52.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted 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	6.3% 0.076mg	140% 1.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	58.5% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	51.7% 0.67mg	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	5.56% 22.2μg	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	143% 21.4mg	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

	Oil Roasted Almonds	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Calcium	24% 240mg	33% 328mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	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	38% 3.03mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	53.7% 226mg	91% 384mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	197% 4.53mg	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	55% 384mg	123% 864mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	66.7% 2268mg	3400mg per day for Men 19-50 years
Selenium	6.14% 3.38μg	4.36% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.055% 0.82mg	3.73% 56mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	76.4% 8.4mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	7.26% 269g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Stir-Fried Soybeans Sprouts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Stir-Fried Soybeans Sprouts?

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

• 500 kcal of Stir-Fried Sprouted Soybeans contain 22.2 times more Vitamin B1, 1.5 times more Vitamin B3, 25.2 times more Vitamin B5, 6.9 times more Vitamin B6, 22.8 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Stir-Fried Soybeans Sprouts provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Oil Roasted Almonds as well as Stir-Fried Sprouted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Oil Roasted Almonds have 1.9 times more Iron than Stir-Fried Soybeans Sprouts.
• While 500 kcal of Stir-Fried Sprouted Soybeans contain 1.4 times more Calcium, 2.7 times more Copper, 1.7 times more Magnesium, 2.2 times more Manganese, 2.3 times more Phosphorus, 3.9 times more Potassium and 3.3 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Stir-Fried Sprouted Soybeans lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Almonds have 1.6 times more Fat and 2.7 times more Fiber than Stir-Fried Soybeans Sprouts.
• While 500 kcal of Stir-Fried Sprouted Soybeans contain more Omega 3, 1.3 times more Omega 6, 2.6 times more Carbohydrate and 3 times more Protein than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Stir-Fried Soybeans Sprouts offer comparable quantities of Energy and Saturated Fat per 500 calories.
• 500 calories of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 500 calories of Stir-Fried Soybeans Sprouts provide inadequate amounts of Fiber