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Comparing Nutrients in 500 calories Green SoybeansVS Roasted Almonds

Weight per 500 calories

Green Soybeans
340g
Roasted Almonds
83.6g

Dry Roasted Almonds have 4.1 times more energy per unit of mass than Raw Green Soybeans, which is very high in comparison to other foods. Green Soybeans having average energy density.

Which food has more nutrients per 500 calories - Green Soybeans or Roasted Almonds?

Macros Ratio

Protein Fat Carbs

Green Soybeans
33%
39%
28%
Roasted Almonds
13%
74%
13%
500 kcal ▼

Macro Nutrients

Green Soybeansvs Roasted Almonds
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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24%23g
Fat
45.3%44g
23 gvs44 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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8.35%2.67g
Saturated Fat
10.7%3.42g
2.67 gvs3.42 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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80%1.28g
Omega 3
0.52%0.008g
1.28 gvs0.008 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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56.5%9.6g
Omega 6
63.7%11g
9.6 gvs11 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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29%37.6g
Carbohydrate
13.5%17.6g
37.6 gvs17.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
5.6%4.06g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs4.06 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.012%0.008g
≤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]
NA gvs0.008 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.008g
NA gvs0.008 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%3.97g
NA gvs3.97 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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37.6%14.3g
Fiber
24%9.1g
14.3 gvs9.1 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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78.7%44g
Protein
31.3%17.5g
44 gvs17.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Green Soybeansvs Roasted Almonds
3.4%30.6μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
30.6 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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123%1.48mg
Vitamin B1
5.37%0.064mg
Thiamine
1.48 mgvs0.064 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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45.8%0.6mg
Vitamin B2
77%1mg
Riboflavin
0.6 mgvs1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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35%5.6mg
Vitamin B3
19%3.04mg
Niacin, nicotinic acid, niacinamide
5.6 mgvs3.04 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10%0.5mg
Vitamin B5
5.37%0.27mg
Pantothenic acid
0.5 mgvs0.27 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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17%0.22mg
Vitamin B6
8.75%0.11mg
Pyridoxine
0.22 mgvs0.11 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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140%561μg
Vitamin B9
11.5%46μg
Folates and Folic Acid
561 μgvs46 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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110%99mg
Vitamin C
0%0mg
Ascorbic acid
99 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
133%20mg
Tocopherols and Tocotrienols
NA mgvs20 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Green Soybeansvs Roasted Almonds
67%670mg
Calcium
22.4%224mg
670 mgvs224 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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48.4%0.44mg
Copper
102%0.92mg
0.44 mgvs0.92 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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151%12mg
Iron
39%3.1mg
12 mgvs3.1 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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52.6%221mg
Magnesium
55.5%233mg
221 mgvs233 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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81%1.86mg
Manganese
81%1.87mg
1.86 mgvs1.87 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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94%660mg
Phosphorus
56.3%394mg
660 mgvs394 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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62%2109mg
Potassium
17.5%596mg
2109 mgvs596 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.28%5.1μg
Selenium
3.04%1.67μg
5.1 μgvs1.67 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.4%51mg
Sodium
0.17%2.5mg
51 mgvs2.5 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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30.6%3.37mg
Zinc
25%2.77mg
3.37 mgvs2.77 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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6.2%230g
Water
0.054%2g
230 gvs2 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Green Soybeans vs Roasted Almonds:
Comparing minerals per 500 calories for Green Soybeans vs Roasted Almonds:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Green SoybeansVS Boiled Green SoybeansRoasted AlmondsVS Boiled Green SoybeansGreen SoybeansVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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