Comparing Nutrients in 7 ounces Boiled Green Soybeans VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Soybeans	33%	38%	29%
Almonds	14%	72%	14%

Macro Nutrients

	Boiled Green Soybeans	Almonds	Recommended Dietary Allowance
Energy	9.65% 280kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.7g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	4.6% 1.47g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	44% 0.7g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	31% 5.27g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	33% 42.8g	130g per day for Men 19-50 years
Sugars	NA	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	22% 8.33g	65.3% 25g	38g per day for Men 19-50 years
Protein	43.8% 24.5g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Soybeans	Almonds	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.5mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.25mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55% 220μg	22% 87.3μg	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	37.5% 33.7mg	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	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Soybeans	Almonds	Recommended Dietary Allowance
Calcium	28.8% 288mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	25.8% 0.23mg	227% 2.05mg	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	62% 4.96mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	43.3% 1mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	44.8% 314mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	3.68% 136g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• Boiled and Drained Green Soybeans have 1.3 times more Vitamin B1, 2.5 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 7.3 times more Vitamin B2, 2.9 times more Vitamin B3, 3.7 times more Vitamin B5 and 2.3 times more Vitamin B6 than Boiled and Drained Green Soybeans.
• Both Boiled and Drained Green Soybeans as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Green Soybeans vs Almonds:

• Boiled and Drained Green Soybeans have 15.6 times more Water than Almonds.
• While Almonds contain 1.9 times more Calcium, 8.8 times more Copper, 1.5 times more Iron, 4.5 times more Magnesium, 4.3 times more Manganese, 3 times more Phosphorus, 1.4 times more Potassium, 2.9 times more Selenium and 3.4 times more Zinc than Boiled and Drained Green Soybeans.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Green Soybeans have 118 times more Omega 3 than Almonds.
• While Almonds contain 4.1 times more Energy, 7.8 times more Fat, 5.1 times more Saturated Fat, 4.6 times more Omega 6, 2 times more Carbohydrate, 3 times more Fiber and 1.7 times more Protein than Boiled and Drained Green Soybeans.
• Both Boiled and Drained Green Soybeans as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.