Comparing Nutrients in 14 ounces Adzuki Beans VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Adzuki Beans	24%	1%	75%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Adzuki Beans	Blanched Almonds	Recommended Dietary Allowance
Energy	45% 1306kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	NA	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	289% 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	57% 74g	130g per day for Men 19-50 years
Sugars	NA	25.3% 18.4g	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% 0g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	133% 50.4g	103% 39.3g	38g per day for Men 19-50 years
Protein	141% 79g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Adzuki Beans	Blanched 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	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.2% 10.4mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.83mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	35% 0.46mg	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	617% 2469μg	48.6% 194μg	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	628% 94mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	26% 262mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	482% 4.34mg	453% 4.08mg	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	163% 13mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	299% 6.87mg	317% 7.3mg	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	216% 1512mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	146% 4977mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	182% 20mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.48% 18g	3700g per day for Men 19-50 years

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

• Raw Adzuki Beans have 2.4 times more Vitamin B1, 4.7 times more Vitamin B5, 3.1 times more Vitamin B6 and 12.7 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 3.2 times more Vitamin B2 and 1.3 times more Vitamin B3 than Raw Adzuki Beans.
• Both Raw Adzuki Beans as well as Blanched 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 Blanched Almonds:

• Raw Adzuki Beans have 1.5 times more Iron, 1.9 times more Potassium and 1.7 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 3.6 times more Calcium, 2.1 times more Magnesium, 1.3 times more Phosphorus and 3.8 times more Sodium than Raw Adzuki Beans.
• Both Raw Adzuki Beans and Blanched Almonds have similar amounts of Copper, Manganese and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Adzuki Beans have 3.4 times more Carbohydrate and 1.3 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Energy, 99.1 times more Fat, 20.7 times more Saturated Fat and 109.4 times more Omega 6 than Raw Adzuki Beans.
• Both Raw Adzuki Beans and Blanched Almonds have similar amounts of Protein per 14 oz.
• Both Raw Adzuki Beans as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.