Comparing Nutrients in 14 ounces Almonds VS Winged Beans

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Winged Beans	27%	34%	39%

Macro Nutrients

	Almonds	Winged Beans	Recommended Dietary Allowance
Energy	79.2% 2298kcal	56% 1623kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	66.8% 64.8g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	28.6% 9.14g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	65% 1.04g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	95% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	127% 166g	130g per day for Men 19-50 years
Sugars	24% 17.3g	NA	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	0.6% 0.44g	NA	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	271% 103g	38g per day for Men 19-50 years
Protein	150% 84g	210% 118g	56g per day for Men 19-50 years

Vitamins

	Almonds	Winged Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	341% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	137% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	76.6% 12.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	63% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	44.7% 179μg	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	678% 102mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Winged Beans	Recommended Dietary Allowance
Calcium	107% 1068mg	175% 1746mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	1270% 11.4mg	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	184% 14.7mg	667% 53.3mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	169% 710mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	642% 14.8mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	256% 1790mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	114% 3878mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	162% 17.8mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.89% 33g	3700g per day for Men 19-50 years

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

• Almonds have 2.5 times more Vitamin B2 than Raw Winged Beans.
• While Raw Winged Beans contain 5 times more Vitamin B1, 1.7 times more Vitamin B5 and 1.3 times more Vitamin B6 than Almonds.
• Both Almonds and Raw Winged Beans have similar amounts of Vitamin B3 and Vitamin B9 per 14 oz.
• Both Almonds as well as Raw Winged Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Winged Beans:

• Almonds have 1.5 times more Magnesium than Raw Winged Beans.
• While Raw Winged Beans contain 1.6 times more Calcium, 2.8 times more Copper, 3.6 times more Iron, 1.7 times more Manganese, 1.3 times more Potassium, 2 times more Selenium, 38 times more Sodium and 1.4 times more Zinc than Almonds.
• Both Almonds and Raw Winged Beans have similar amounts of Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.4 times more Energy, 3.1 times more Fat, 1.7 times more Saturated Fat and 3 times more Omega 6 than Raw Winged Beans.
• While Raw Winged Beans contain 87.3 times more Omega 3, 1.9 times more Carbohydrate, 2.1 times more Fiber and 1.4 times more Protein than Almonds.
• Both Almonds as well as Raw Winged Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.