Comparing Nutrients in 14 ounces Boiled Young Broadbeans VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Broadbeans	30%	7%	63%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Boiled Young Broadbeans	Roasted Almonds	Recommended Dietary Allowance
Energy	8.5% 246kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	1.76% 0.56g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	2.82% 0.48g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	64% 83.4g	130g per day for Men 19-50 years
Sugars	NA	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	37.6% 14.3g	114% 43.3g	38g per day for Men 19-50 years
Protein	34% 19g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Broadbeans	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	6.17% 55.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.76mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.24% 0.26mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	41.5% 0.54mg	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	57.5% 230μg	54.6% 218μg	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	87.3% 78.6mg	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	NA	632% 95mg	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

	Boiled Young Broadbeans	Roasted Almonds	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	485% 4.36mg	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	74.4% 5.95mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	385% 8.86mg	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	41.4% 290mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	22.5% 766mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	119% 13mg	11mg per day for Men 19-50 years
Water	8.98% 332g	0.26% 9.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Young Broadbeans vs Roasted Almonds:

• Boiled and Drained Young Broadbeans have more Vitamin A, 1.7 times more Vitamin B1 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 13.3 times more Vitamin B2, 3 times more Vitamin B3, 4.9 times more Vitamin B5 and 4.7 times more Vitamin B6 than Boiled and Drained Young Broadbeans.
• Both Boiled and Drained Young Broadbeans and Dry Roasted Almonds have similar amounts of Vitamin B9 per 14 oz.
• Both Boiled and Drained Young Broadbeans as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Young Broadbeans vs Roasted Almonds:

• Boiled and Drained Young Broadbeans have 13.7 times more Sodium and 34.7 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 14.9 times more Calcium, 18.3 times more Copper, 2.5 times more Iron, 9 times more Magnesium, 8.6 times more Manganese, 6.5 times more Phosphorus, 3.7 times more Potassium, 2 times more Selenium and 7 times more Zinc than Boiled and Drained Young Broadbeans.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Young Broadbeans have 18.2 times more Omega 3 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 9.6 times more Energy, 105.1 times more Fat, 28.8 times more Saturated Fat, 107 times more Omega 6, 2.1 times more Carbohydrate, 3 times more Fiber and 4.4 times more Protein than Boiled and Drained Young Broadbeans.
• Both Boiled and Drained Young Broadbeans as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.