Comparing Nutrients in 100 grams Roasted Soybeans VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Roasted Soybeans	31%	45%	24%
Almonds	14%	72%	14%

Macro Nutrients

	Roasted Soybeans	Almonds	Recommended Dietary Allowance
Energy	16% 469kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.4g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.67g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	74.4% 12.6g	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% 30.2g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	NA	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	46.6% 17.7g	33% 12.5g	38g per day for Men 19-50 years
Protein	69% 38.6g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Roasted Soybeans	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.06% 0.45mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	52.8% 211μg	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	2.44% 2.2mg	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	171% 25.6mg	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

	Roasted Soybeans	Almonds	Recommended Dietary Allowance
Calcium	14% 138mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	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	48.8% 3.9mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	34.5% 145mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	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	52% 363mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	43.2% 1470mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	34.7% 19μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.053% 1.95g	0.12% 4.4g	3700g per day for Men 19-50 years

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

• Soybeans roasted without salt have 1.5 times more Vitamin B6, 4.8 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 2.1 times more Vitamin B1, 7.8 times more Vitamin B2 and 2.6 times more Vitamin B3 than Soybeans roasted without salt.
• Both Soybeans roasted without salt and Almonds have similar amounts of Vitamin B5 per 100 g.
• Both Soybeans roasted without salt as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Soybeans vs Almonds:

• Soybeans roasted without salt have 2 times more Potassium and 4.7 times more Selenium than Almonds.
• While Almonds contain 1.9 times more Calcium, 1.9 times more Magnesium and 1.3 times more Phosphorus than Soybeans roasted without salt.
• Both Soybeans roasted without salt and Almonds have similar amounts of Copper, Iron, Manganese and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Soybeans roasted without salt have 564.7 times more Omega 3, 1.4 times more Carbohydrate, 1.4 times more Fiber and 1.8 times more Protein than Almonds.
• While Almonds contain 2 times more Fat than Soybeans roasted without salt.
• Both Soybeans roasted without salt and Almonds have similar amounts of Energy, Saturated Fat and Omega 6 per 100 g.
• Both Soybeans roasted without salt as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.