Comparing Nutrients in 7 ounces Roasted Almonds VS Steamed Soybeans Sprouts

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Steamed Soybeans Sprouts	34%	40%	26%

Macro Nutrients

	Roasted Almonds	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Energy	41% 1187kcal	5.54% 161kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	9.1% 8.83g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	3.83% 1.22g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	36.7% 0.59g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	26% 4.4g	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	9.97% 13g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	1.42% 1.03g	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	4.18% 1.6g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	13.5% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	29.5% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	16% 0.21mg	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	39.7% 159μg	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	18.3% 16.5mg	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	316% 47.4mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	117% 140μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Calcium	53% 532mg	11.7% 117mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	72.8% 0.65mg	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	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	61.3% 1.4mg	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	38.3% 268mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	20.7% 704mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	18.8% 2.06mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	4.26% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Almonds vs Steamed Soybeans Sprouts:

• Dry Roasted Almonds have 22.6 times more Vitamin B2, 3.3 times more Vitamin B3, 1.3 times more Vitamin B6 and 113.8 times more Vitamin E than Steamed Sprouted Soybeans.
• While Steamed Sprouted Soybeans contain 2.7 times more Vitamin B1, 2.3 times more Vitamin B5, 1.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Steamed Sprouted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Almonds vs Steamed Soybeans Sprouts:

• Dry Roasted Almonds have 4.5 times more Calcium, 3.3 times more Copper, 2.8 times more Iron, 4.7 times more Magnesium, 3.1 times more Manganese, 3.5 times more Phosphorus, 2 times more Potassium, 3.3 times more Selenium and 3.2 times more Zinc than Steamed Sprouted Soybeans.
• While Steamed Sprouted Soybeans contain 33 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Almonds have 7.4 times more Energy, 11.8 times more Fat, 6.6 times more Saturated Fat, 5.8 times more Omega 6, 3.2 times more Carbohydrate, 9.3 times more Sugars, 13.6 times more Fiber and 2.5 times more Protein than Steamed Sprouted Soybeans.
• While Steamed Sprouted Soybeans contain 29.6 times more Omega 3 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Steamed Sprouted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.