Comparing Nutrients in 100 grams Natto VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Natto	34%	44%	22%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Natto	Blanched Almonds	Recommended Dietary Allowance
Energy	7.28% 211kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	4.97% 1.6g	12.4% 3.95g	32g per day for Men 19-50 years
Omega 3	46% 0.73g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	32.2% 5.48g	72.7% 12.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.75% 12.7g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	6.74% 4.9g	6.4% 4.63g	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% 0g	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	% 0.03g	g per day for Men 19-50 years
Sucrose	NA	% 4.46g	g per day for Men 19-50 years
Fiber	14.2% 5.4g	26% 9.9g	38g per day for Men 19-50 years
Protein	34.6% 19.4g	38.2% 21.4g	56g per day for Men 19-50 years

Vitamins

	Natto	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	54.7% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.3% 0.22mg	6.28% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	8.85% 0.12mg	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	2% 8μg	12.3% 49μg	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	14.4% 13mg	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	0.067% 0.01mg	158% 23.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.3% 23μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Natto	Blanched Almonds	Recommended Dietary Allowance
Calcium	21.7% 217mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	114% 1.03mg	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	108% 8.6mg	41% 3.28mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	64% 268mg	420mg per day for Men 19-50 years
Manganese	66.4% 1.53mg	79.8% 1.84mg	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	25% 174mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	21.4% 729mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	16% 8.8μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	27.5% 3.03mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	1.5% 55g	0.12% 4.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Natto vs Blanched Almonds:

• Natto has more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 3.7 times more Vitamin B2, more Vitamin B3, 1.5 times more Vitamin B5, 6.1 times more Vitamin B9 and 2375 times more Vitamin E than Natto.
• Both Natto and Blanched Almonds have similar amounts of Vitamin B1 and Vitamin B6 per 100 g.
• Both Natto as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Natto vs Blanched Almonds:

• Natto has 2.6 times more Iron, 2.8 times more Selenium and 12.2 times more Water than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Copper, 2.3 times more Magnesium, 2.8 times more Phosphorus and 2.7 times more Sodium than Natto.
• Both Natto and Blanched Almonds have similar amounts of Calcium, Manganese, Potassium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Natto has 183.5 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 2.8 times more Energy, 4.8 times more Fat, 2.5 times more Saturated Fat, 2.3 times more Omega 6, 1.5 times more Carbohydrate and 1.8 times more Fiber than Natto.
• Both Natto and Blanched Almonds have similar amounts of Sugars and Protein per 100 g.
• Both Natto as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.