Comparing Nutrients in 5 ounces Roasted Almonds VS Natto

Macros Ratio

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

Macro Nutrients

	Roasted Almonds	Natto	Recommended Dietary Allowance
Energy	29.2% 848kcal	10.3% 299kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	7.05% 2.26g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	65% 1.04g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	45.7% 7.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	14% 18g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	9.56% 6.93g	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	0.02% 0.014g	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	% 0.014g	NA	g per day for Men 19-50 years
Sucrose	% 6.73g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	20% 7.65g	38g per day for Men 19-50 years
Protein	53% 29.7g	49% 27.5g	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	9.1% 0.11mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	6.1% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	14% 0.18mg	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	19.5% 78μg	2.83% 11.3μg	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	20.5% 18.4mg	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	226% 34mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	27.3% 32.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Natto	Recommended Dietary Allowance
Calcium	38% 380mg	30.8% 308mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	105% 0.95mg	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	66% 5.3mg	152% 12mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	94% 2.17mg	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	95% 668mg	35.2% 247mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	30.4% 1033mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	2.1% 78g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Natto per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Almonds versus 5 oz of Natto to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Natto:

• 5 ounces of Roasted Almonds have 6.3 times more Vitamin B2, more Vitamin B3, 1.5 times more Vitamin B5, 6.9 times more Vitamin B9 and 2390 times more Vitamin E than Natto.
• While 5 oz of Natto contain 2.1 times more Vitamin B1, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Natto provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• 5 ounces of Natto have insufficient amounts of Vitamin B3 and Vitamin E
• Both Dry Roasted Almonds as well as Natto have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Almonds vs Natto:

• 5 ounces of Roasted Almonds have 1.2 times more Calcium, 1.6 times more Copper, 2.4 times more Magnesium, 1.5 times more Manganese and 2.7 times more Phosphorus than Natto.
• While 5 oz of Natto contain 2.3 times more Iron and 4.4 times more Selenium than Dry Roasted Almonds.
• Both Roasted Almonds and Natto contain similar levels of Potassium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Almonds have 2.8 times more Energy, 4.8 times more Fat, 2.6 times more Saturated Fat, 2.4 times more Omega 6, 1.7 times more Carbohydrate and 2 times more Fiber than Natto.
• While 5 oz of Natto contain 73.4 times more Omega 3 than Dry Roasted Almonds.
• Both Roasted Almonds and Natto offer comparable quantities of Sugars and Protein per five ounces.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3