Comparing Nutrients in 100 grams Soybeans VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Soybeans	Roasted Almonds	Recommended Dietary Allowance
Energy	15.4% 446kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	9% 2.9g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	83% 1.33g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	58.4% 9.93g	76% 13g	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% 21g	130g per day for Men 19-50 years
Sugars	10% 7.33g	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	24.5% 9.3g	28.7% 11g	38g per day for Men 19-50 years
Protein	65% 36.5g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Roasted 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	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.62mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	6.42% 0.32mg	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	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	94% 375μg	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	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	159% 24mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	27.7% 277mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	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	196% 15.7mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	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	101% 704mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	53% 1797mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	32.4% 18μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.23% 8.54g	0.065% 2.4g	3700g per day for Men 19-50 years

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

• Raw Soybeans have 11.4 times more Vitamin B1, 2.5 times more Vitamin B5, 2.8 times more Vitamin B6, 6.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.4 times more Vitamin B2, 2.2 times more Vitamin B3 and 28.1 times more Vitamin E than Raw Soybeans.
• Both Raw Soybeans as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Soybeans vs Roasted Almonds:

• Raw Soybeans have 1.5 times more Copper, 4.2 times more Iron, 1.5 times more Phosphorus, 2.5 times more Potassium, 8.9 times more Selenium and 1.5 times more Zinc than Dry Roasted Almonds.
• Both Raw Soybeans and Dry Roasted Almonds have similar amounts of Calcium, Magnesium and Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Soybeans have 133 times more Omega 3, 1.4 times more Carbohydrate, 1.5 times more Sugars and 1.7 times more Protein than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.3 times more Energy, 2.6 times more Fat, 1.4 times more Saturated Fat and 1.3 times more Omega 6 than Raw Soybeans.
• Both Raw Soybeans and Dry Roasted Almonds have similar amounts of Fiber per 100 g.
• Both Raw Soybeans as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.