Comparing Nutrients in 100 grams Oil Roasted Almonds VS Soy Nuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Soy Nuts	36%	40%	24%

Macro Nutrients

	Oil Roasted Almonds	Soy Nuts	Recommended Dietary Allowance
Energy	21% 607kcal	15.5% 449kcal	2900kcal per day for Men 19-50 years
Fat	57% 55g	22.3% 21.6g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	9.77% 3.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	90% 1.44g	1.6g per day for Men 19-50 years
Omega 6	79.5% 13.5g	63.3% 10.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	22.3% 29g	130g per day for Men 19-50 years
Sugars	6.28% 4.55g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 4.38g	NA	g per day for Men 19-50 years
Fiber	27.6% 10.5g	21.3% 8.1g	38g per day for Men 19-50 years
Protein	38% 21.2g	77.4% 43.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Soy Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.67% 0.092mg	35.6% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	58% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	9.46% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	17.3% 0.23mg	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	6.75% 27μg	51.3% 205μg	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	5.1% 4.6mg	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	173% 26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	31% 37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Soy Nuts	Recommended Dietary Allowance
Calcium	29% 291mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	120% 1.08mg	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	46% 3.68mg	49.4% 3.95mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	95% 2.2mg	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	66.6% 466mg	93% 649mg	700mg per day for Men 19-50 years
Potassium	20.6% 699mg	40% 1364mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	35% 19.3μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	28% 3.07mg	43.4% 4.77mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	0.022% 0.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Soy Nuts per 100 g

Compare the macro and micronutrient content in 100 g of Oil Roasted Almonds versus 100 g of Soy Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oil Roasted Almonds vs Soy Nuts:

• 100 grams of Oil Roasted Almonds have 3.5 times more Vitamin B3 than Soy Nuts.
• While 100 g of Dry-roasted Soybeans contain 4.6 times more Vitamin B1, 2.1 times more Vitamin B5, 1.9 times more Vitamin B6, 7.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Soy Nuts provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Oil Roasted Almonds as well as Dry-roasted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Oil Roasted Almonds vs Soy Nuts:

• 100 grams of Oil Roasted Almonds have 2.1 times more Calcium and 1.2 times more Magnesium than Soy Nuts.
• While 100 g of Dry-roasted Soybeans contain 1.4 times more Phosphorus, 2 times more Potassium, 4.7 times more Selenium and 1.6 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Soy Nuts contain similar levels of Copper, Iron and Manganese per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Almonds have 1.4 times more Energy, 2.6 times more Fat, 1.3 times more Saturated Fat, 1.3 times more Omega 6 and 1.3 times more Fiber than Soy Nuts.
• While 100 g of Dry-roasted Soybeans contain more Omega 3, 1.6 times more Carbohydrate and 2 times more Protein than Oil Roasted Almonds.
• 100 grams of Oil Roasted Almonds provide inadequate amounts of Omega 3