Comparing Nutrients in 7 ounces Almonds VS Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Green Soybeans	33%	39%	28%

Macro Nutrients

	Almonds	Green Soybeans	Recommended Dietary Allowance
Energy	39.6% 1149kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	4.87% 1.56g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	46.6% 0.75g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	33% 5.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	17% 22g	130g per day for Men 19-50 years
Sugars	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 7.84g	NA	g per day for Men 19-50 years
Fiber	65.3% 25g	22% 8.33g	38g per day for Men 19-50 years
Protein	75% 42g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Green Soybeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	20.5% 3.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	5.83% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	82% 327μg	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	64% 57.5mg	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	339% 51mg	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

	Almonds	Green Soybeans	Recommended Dietary Allowance
Calcium	53.4% 534mg	39% 391mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	28.2% 0.25mg	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	92% 7.36mg	88% 7.04mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	47% 1.1mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	3.62% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Green Soybeans:

• Almonds have 6.5 times more Vitamin B2, 2.2 times more Vitamin B3, 3.2 times more Vitamin B5 and 2.1 times more Vitamin B6 than Raw Green Soybeans.
• While Raw Green Soybeans contain more Vitamin A, 2.1 times more Vitamin B1, 3.8 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds as well as Raw Green Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Green Soybeans:

• Almonds have 1.4 times more Calcium, 8.1 times more Copper, 4.2 times more Magnesium, 4 times more Manganese, 2.5 times more Phosphorus, 2.7 times more Selenium and 3.2 times more Zinc than Raw Green Soybeans.
• While Raw Green Soybeans contain 15 times more Sodium and 15.3 times more Water than Almonds.
• Both Almonds and Raw Green Soybeans have similar amounts of Iron and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 3.9 times more Energy, 7.3 times more Fat, 4.8 times more Saturated Fat, 4.4 times more Omega 6, 2 times more Carbohydrate, 3 times more Fiber and 1.6 times more Protein than Raw Green Soybeans.
• While Raw Green Soybeans contain 125.3 times more Omega 3 than Almonds.
• Both Almonds as well as Raw Green Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.