Comparing Nutrients in 7 ounces Roasted Almonds VS Boiled Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Boiled Soybeans with Salt	39%	43%	18%

Macro Nutrients

	Roasted Almonds	Boiled Soybeans with Salt	Recommended Dietary Allowance
Energy	41% 1187kcal	11.8% 341kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	18.4% 18g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	8.04% 2.57g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	74% 1.2g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	52% 8.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	6.46% 4.7g	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	0.027% 0.02g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 9.43g	NA	g per day for Men 19-50 years
Fiber	57% 21.6g	31.3% 12g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	64.5% 36g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Boiled Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	4.95% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	7.1% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	35.7% 0.46mg	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	27.3% 109μg	26.8% 107μg	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	3.75% 3.37mg	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	316% 47.4mg	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Boiled Soybeans with Salt	Recommended Dietary Allowance
Calcium	53% 532mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	89.7% 0.81mg	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	93% 7.4mg	128% 10.2mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	71% 1.64mg	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	134% 935mg	69.5% 486mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	30% 1022mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	31.4% 470mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	20.7% 2.3mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	3.35% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Boiled Soybeans with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Almonds versus 7 oz of Boiled Soybeans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Almonds vs Boiled Soybeans with Salt:

• 7 ounces of Roasted Almonds have 4.2 times more Vitamin B2, 9.1 times more Vitamin B3, 1.8 times more Vitamin B5 and 68.3 times more Vitamin E than Boiled Soybeans with Salt.
• While 7 oz of Boiled Soybeans with Salt contain 2 times more Vitamin B1, 1.7 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Boiled Soybeans with Salt provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin K
• Both Dry Roasted Almonds as well as Boiled Soybeans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Almonds vs Boiled Soybeans with Salt:

• 7 ounces of Roasted Almonds have 2.6 times more Calcium, 2.7 times more Copper, 3.2 times more Magnesium, 2.7 times more Manganese, 1.9 times more Phosphorus, 1.4 times more Potassium and 2.9 times more Zinc than Boiled Soybeans with Salt.
• While 7 oz of Boiled Soybeans with Salt contain 1.4 times more Iron, 3.7 times more Selenium and 79 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Almonds have 3.5 times more Energy, 5.9 times more Fat, 3.2 times more Saturated Fat, 2.9 times more Omega 6, 2.5 times more Carbohydrate, 2.1 times more Sugars and 1.8 times more Fiber than Boiled Soybeans with Salt.
• While 7 oz of Boiled Soybeans with Salt contain 59.8 times more Omega 3 than Dry Roasted Almonds.
• Both Roasted Almonds and Boiled Soybeans with Salt offer comparable quantities of Protein per seven ounces.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3