Comparing Nutrients in 14 ounces Adzuki Beans VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Adzuki Beans	24%	1%	75%
Almonds	14%	72%	14%

Macro Nutrients

	Adzuki Beans	Almonds	Recommended Dietary Allowance
Energy	45% 1306kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	47% 15g	32g per day for Men 19-50 years
Omega 3	NA	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	192% 250g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	NA	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	133% 50.4g	131% 49.6g	38g per day for Men 19-50 years
Protein	141% 79g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Adzuki Beans	Almonds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	150% 1.8mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.2% 10.4mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.83mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	617% 2469μg	43.7% 175μg	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	0% 0mg	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	678% 102mg	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

	Adzuki Beans	Almonds	Recommended Dietary Allowance
Calcium	26% 262mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	482% 4.34mg	455% 4.1mg	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	247% 19.8mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	299% 6.87mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	216% 1512mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	146% 4977mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	182% 20mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Adzuki Beans vs Almonds:

• Raw Adzuki Beans have 2.2 times more Vitamin B1, 3.1 times more Vitamin B5, 2.6 times more Vitamin B6 and 14.1 times more Vitamin B9 than Almonds.
• While Almonds contain 5.2 times more Vitamin B2 and 1.4 times more Vitamin B3 than Raw Adzuki Beans.
• Both Raw Adzuki Beans as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Adzuki Beans vs Almonds:

• Raw Adzuki Beans have 1.3 times more Iron, 1.7 times more Potassium and 1.6 times more Zinc than Almonds.
• While Almonds contain 4.1 times more Calcium, 2.1 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus and 1.3 times more Selenium than Raw Adzuki Beans.
• Both Raw Adzuki Beans and Almonds have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Adzuki Beans have 2.9 times more Carbohydrate than Almonds.
• While Almonds contain 1.8 times more Energy, 94.2 times more Fat, 19.9 times more Saturated Fat and 109.1 times more Omega 6 than Raw Adzuki Beans.
• Both Raw Adzuki Beans and Almonds have similar amounts of Fiber and Protein per 14 oz.
• Both Raw Adzuki Beans as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.