Comparing Nutrients in 100 grams Green Soybeans VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Green Soybeans	33%	39%	28%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Green Soybeans	Roasted Almonds	Recommended Dietary Allowance
Energy	5.07% 147kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	2.46% 0.79g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	23.5% 0.38g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.82g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.5% 11g	16% 21g	130g per day for Men 19-50 years
Sugars	NA	6.7% 4.86g	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	0.014% 0.01g	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	% 0.01g	g per day for Men 19-50 years
Sucrose	NA	% 4.75g	g per day for Men 19-50 years
Fiber	11% 4.2g	28.7% 11g	38g per day for Men 19-50 years
Protein	23% 13g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Green Soybeans	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1% 9μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.3% 0.44mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.5% 0.18mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.94% 0.15mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5% 0.065mg	10.5% 0.14mg	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	41.3% 165μg	13.8% 55μg	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	32.2% 29mg	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	159% 24mg	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

	Green Soybeans	Roasted Almonds	Recommended Dietary Allowance
Calcium	19.7% 197mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	14.2% 0.13mg	122% 1.1mg	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	44.4% 3.55mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	23.8% 0.55mg	97% 2.23mg	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	27.7% 194mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	18.2% 620mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	2.73% 1.5μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	9% 0.99mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	1.82% 67.5g	0.065% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Green Soybeans vs Roasted Almonds:

• Raw Green Soybeans have more Vitamin A, 5.6 times more Vitamin B1, 3 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.8 times more Vitamin B2, 2.2 times more Vitamin B3, 2.2 times more Vitamin B5 and 2.1 times more Vitamin B6 than Raw Green Soybeans.
• Both Raw Green Soybeans as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Green Soybeans vs Roasted Almonds:

• Raw Green Soybeans have 5 times more Sodium and 28 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.4 times more Calcium, 8.6 times more Copper, 4.3 times more Magnesium, 4.1 times more Manganese, 2.4 times more Phosphorus, 1.3 times more Selenium and 3.3 times more Zinc than Raw Green Soybeans.
• Both Raw Green Soybeans and Dry Roasted Almonds have similar amounts of Iron and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Green Soybeans have 37.6 times more Omega 3 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.1 times more Energy, 7.7 times more Fat, 5.2 times more Saturated Fat, 4.6 times more Omega 6, 1.9 times more Carbohydrate, 2.6 times more Fiber and 1.6 times more Protein than Raw Green Soybeans.
• Both Raw Green Soybeans as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.