Comparing Nutrients in 100 grams Soybeans VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Almonds	14%	72%	14%

Macro Nutrients

	Soybeans	Almonds	Recommended Dietary Allowance
Energy	15.4% 446kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	9% 2.9g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	83% 1.33g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	58.4% 9.93g	72.5% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.2% 30g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	10% 7.33g	6% 4.35g	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	0.15% 0.11g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 3.95g	g per day for Men 19-50 years
Fiber	24.5% 9.3g	33% 12.5g	38g per day for Men 19-50 years
Protein	65% 36.5g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Almonds	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.87mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.62mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	190% 57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	94% 375μg	11% 44μg	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	6.67% 6mg	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	5.67% 0.85mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 47μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Almonds	Recommended Dietary Allowance
Calcium	27.7% 277mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	115% 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	196% 15.7mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	95% 2.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	101% 45.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	101% 704mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	53% 1797mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	32.4% 18μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.23% 8.54g	0.12% 4.4g	3700g per day for Men 19-50 years

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

• Raw Soybeans have 4.3 times more Vitamin B1, 1.7 times more Vitamin B5, 2.8 times more Vitamin B6, 8.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 1.3 times more Vitamin B2, 2.2 times more Vitamin B3 and 30.2 times more Vitamin E than Raw Soybeans.
• Both Raw Soybeans as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Soybeans vs Almonds:

• Raw Soybeans have 1.6 times more Copper, 4.2 times more Iron, 1.5 times more Phosphorus, 2.5 times more Potassium, 4.3 times more Selenium and 1.6 times more Zinc than Almonds.
• Both Raw Soybeans and Almonds have similar amounts of Calcium, Magnesium and Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Soybeans have 443.3 times more Omega 3, 1.4 times more Carbohydrate, 1.7 times more Sugars and 1.7 times more Protein than Almonds.
• While Almonds contain 1.3 times more Energy, 2.5 times more Fat, 1.3 times more Saturated Fat and 1.3 times more Fiber than Raw Soybeans.
• Both Raw Soybeans and Almonds have similar amounts of Omega 6 per 100 g.
• Both Raw Soybeans as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.