Comparing Nutrients in 5 ounces Soy Nuts VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Soy Nuts	36%	40%	24%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Soy Nuts	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	22% 636kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	31.6% 30.6g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	14% 4.43g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	128% 2.05g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	89.8% 15.3g	113% 19g	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	19.3% 25g	130g per day for Men 19-50 years
Sugars	NA	8.9% 6.45g	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% 0g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	30.2% 11.5g	39% 15g	38g per day for Men 19-50 years
Protein	110% 61.4g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	Oil Roasted 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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.36% 1.5mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.5% 0.32mg	13% 0.17mg	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	72.6% 291μg	9.57% 38.3μg	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	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	245% 37mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	20% 198mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	170% 1.53mg	150% 1.35mg	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	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	77% 323mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	152% 3.5mg	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	131% 920mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	57% 1933mg	29% 991mg	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	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.031% 1.13g	0.11% 3.97g	3700g per day for Men 19-50 years

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

• Dry-roasted Soybeans have 4.6 times more Vitamin B1, 2.1 times more Vitamin B5, 1.9 times more Vitamin B6, 7.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.5 times more Vitamin B3 than Dry-roasted Soybeans.
• Both Dry-roasted Soybeans and Oil Roasted Almonds have similar amounts of Vitamin B2 per 5 oz.
• Both Dry-roasted Soybeans as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Soy Nuts vs Oil Roasted Almonds:

• Dry-roasted Soybeans have 1.4 times more Phosphorus, 2 times more Potassium, 4.7 times more Selenium and 1.6 times more Zinc than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.1 times more Calcium than Dry-roasted Soybeans.
• Both Dry-roasted Soybeans and Oil Roasted Almonds have similar amounts of Copper, Iron, Magnesium and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry-roasted Soybeans have more Omega 3, 1.6 times more Carbohydrate and 2 times more Protein than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.4 times more Energy, 2.6 times more Fat, 1.3 times more Saturated Fat, 1.3 times more Omega 6 and 1.3 times more Fiber than Dry-roasted Soybeans.
• Both Dry-roasted Soybeans as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.