Comparing Nutrients in 5 ounces Oil Roasted Almonds VS 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	29.7% 860kcal	6.1% 177kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	4.36% 1.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	29.5% 5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	10.2% 13.3g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	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	% 0.057g	NA	g per day for Men 19-50 years
Sucrose	% 6.2g	NA	g per day for Men 19-50 years
Fiber	39% 15g	3% 1.13g	38g per day for Men 19-50 years
Protein	53.7% 30g	33% 18.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	9.75% 1.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	18.3% 0.24mg	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	9.57% 38.3μg	45% 180μg	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	19% 17mg	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	245% 37mg	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	41.2% 412mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	83% 0.75mg	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	65.2% 5.2mg	7.1% 0.57mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	70% 1.6mg	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	94% 661mg	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	2.57% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Stir-Fried Soybeans Sprouts per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Almonds versus 5 oz of Stir-Fried Soybeans Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Almonds vs Stir-Fried Soybeans Sprouts:

• 5 ounces of Oil Roasted Almonds have 4.1 times more Vitamin B2 and 3.3 times more Vitamin B3 than Stir-Fried Soybeans Sprouts.
• While 5 oz of Stir-Fried Sprouted Soybeans contain 4.6 times more Vitamin B1, 5.2 times more Vitamin B5, 1.4 times more Vitamin B6, 4.7 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of 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 five ounces.

Comparing minerals per 5 ounces for Oil Roasted Almonds vs Stir-Fried Soybeans Sprouts:

• 5 ounces of Oil Roasted Almonds have 3.5 times more Calcium, 1.8 times more Copper, 9.2 times more Iron, 2.9 times more Magnesium, 2.2 times more Manganese, 2.2 times more Phosphorus, 1.2 times more Potassium, 6.8 times more Selenium and 1.5 times more Zinc than Stir-Fried Soybeans Sprouts.
• 5 ounces of Stir-Fried Soybeans Sprouts lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Almonds have 4.9 times more Energy, 7.8 times more Fat, 4.3 times more Saturated Fat, 3.8 times more Omega 6, 1.9 times more Carbohydrate, 13.1 times more Fiber and 1.6 times more Protein than Stir-Fried Soybeans Sprouts.
• While 5 oz of Stir-Fried Sprouted Soybeans contain more Omega 3 than Oil Roasted Almonds.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3