Comparing Nutrients in 5 ounces Soy Nuts VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Soy Nuts	36%	40%	24%
Almonds	14%	72%	14%

Macro Nutrients

	Soy Nuts	Almonds	Recommended Dietary Allowance
Energy	22% 636kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	31.6% 30.6g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	14% 4.43g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	128% 2.05g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	89.8% 15.3g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	NA	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	30.2% 11.5g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	110% 61.4g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.4% 0.61mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.36% 1.5mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.5% 0.32mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	72.6% 291μg	15.6% 62.4μg	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	7.24% 6.52mg	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	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Almonds	Recommended Dietary Allowance
Calcium	20% 198mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	170% 1.53mg	162% 1.46mg	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	70% 5.6mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	77% 323mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	131% 920mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	57% 1933mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	49.7% 27.4μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	61.5% 6.76mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.031% 1.13g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Soy Nuts vs Almonds:

• Dry-roasted Soybeans have 2.1 times more Vitamin B1, 1.6 times more Vitamin B6, 4.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 1.5 times more Vitamin B2 and 3.4 times more Vitamin B3 than Dry-roasted Soybeans.
• Both Dry-roasted Soybeans and Almonds have similar amounts of Vitamin B5 per 5 oz.
• Both Dry-roasted Soybeans as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Soy Nuts vs Almonds:

• Dry-roasted Soybeans have 1.3 times more Phosphorus, 1.9 times more Potassium, 4.7 times more Selenium and 1.5 times more Zinc than Almonds.
• While Almonds contain 1.9 times more Calcium than Dry-roasted Soybeans.
• Both Dry-roasted Soybeans and Almonds have similar amounts of Copper, Iron, Magnesium and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry-roasted Soybeans have 481 times more Omega 3, 1.3 times more Carbohydrate and 2 times more Protein than Almonds.
• While Almonds contain 1.3 times more Energy, 2.3 times more Fat and 1.5 times more Fiber than Dry-roasted Soybeans.
• Both Dry-roasted Soybeans and Almonds have similar amounts of Saturated Fat and Omega 6 per 5 oz.
• Both Dry-roasted Soybeans as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.