Comparing Nutrients in 7 ounces Blanched Almonds VS Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Green Soybeans	33%	39%	28%

Macro Nutrients

	Blanched Almonds	Green Soybeans	Recommended Dietary Allowance
Energy	40.4% 1171kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	4.87% 1.56g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	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	28.5% 37g	17% 22g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.85g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	22% 8.33g	38g per day for Men 19-50 years
Protein	76% 42.5g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	31.6% 0.38mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	20.5% 3.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	5.83% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	9.92% 0.13mg	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	24.3% 97μg	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	314% 47mg	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

	Blanched Almonds	Green Soybeans	Recommended Dietary Allowance
Calcium	47% 468mg	39% 391mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	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	81.4% 6.5mg	88% 7.04mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	47% 1.1mg	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	136% 955mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	3.62% 134g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 4.1 times more Vitamin B2, 2.1 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.8 times more Vitamin B6 than Raw Green Soybeans.
• While Raw Green Soybeans contain more Vitamin A, 2.3 times more Vitamin B1, 3.4 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Blanched 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 Blanched Almonds vs Green Soybeans:

• Blanched Almonds have 8 times more Copper, 4.1 times more Magnesium, 3.4 times more Manganese, 2.5 times more Phosphorus, 2.1 times more Selenium, 1.3 times more Sodium and 3 times more Zinc than Raw Green Soybeans.
• While Raw Green Soybeans contain 15 times more Water than Blanched Almonds.
• Both Blanched Almonds and Raw Green Soybeans have similar amounts of Calcium, Iron and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 4 times more Energy, 7.7 times more Fat, 5 times more Saturated Fat, 4.4 times more Omega 6, 1.7 times more Carbohydrate, 2.4 times more Fiber and 1.7 times more Protein than Raw Green Soybeans.
• While Raw Green Soybeans contain 94 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds as well as Raw Green Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.