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

Weight per 500 calories

• Stir-Fried Soybeans Sprouts: 400g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 4.8 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 500 calories - Stir-Fried Soybeans Sprouts or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Soybeans Sprouts	34%	42%	24%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Stir-Fried Soybeans Sprouts	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	29.3% 28.4g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	12.3% 3.94g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	83.2% 14g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.6g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	NA	5.6% 4.06g	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	0.012% 0.008g	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	% 0.008g	g per day for Men 19-50 years
Sucrose	NA	% 3.97g	g per day for Men 19-50 years
Fiber	8.42% 3.2g	24% 9.1g	38g per day for Men 19-50 years
Protein	94% 52.4g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Soybeans Sprouts	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	140% 1.68mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.5% 0.76mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.76mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.7% 0.67mg	8.75% 0.11mg	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	127% 508μg	11.5% 46μg	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	53.3% 48mg	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	133% 20mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	33% 328mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	234% 2.1mg	102% 0.92mg	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	20% 1.6mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	91% 384mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	197% 4.53mg	81% 1.87mg	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	123% 864mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	66.7% 2268mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	4.36% 2.4μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	3.73% 56mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	76.4% 8.4mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	7.26% 269g	0.054% 2g	3700g per day for Men 19-50 years

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

• Stir-Fried Sprouted Soybeans have 26.1 times more Vitamin B1, 1.4 times more Vitamin B3, 17.7 times more Vitamin B5, 5.9 times more Vitamin B6, 11 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.3 times more Vitamin B2 than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

• Stir-Fried Sprouted Soybeans have 1.5 times more Calcium, 2.3 times more Copper, 1.6 times more Magnesium, 2.4 times more Manganese, 2.2 times more Phosphorus, 3.8 times more Potassium, 3 times more Zinc and 133.4 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.9 times more Iron than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans as well as Dry Roasted Almonds have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Stir-Fried Sprouted Soybeans have 225.8 times more Omega 3, 1.3 times more Omega 6, 2.1 times more Carbohydrate and 3 times more Protein than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Fat and 2.8 times more Fiber than Stir-Fried Sprouted Soybeans.
• Both Stir-Fried Sprouted Soybeans and Dry Roasted Almonds have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Stir-Fried Sprouted Soybeans as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.