Comparing Nutrients in 14 ounces Blanched Almonds VS Mothbeans

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Mothbeans	26%	4%	70%

Macro Nutrients

	Blanched Almonds	Mothbeans	Recommended Dietary Allowance
Energy	80.7% 2342kcal	47% 1361kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	4.5% 1.44g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	65.7% 1.05g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	11.3% 1.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	188% 244g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	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% 0g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	NA	38g per day for Men 19-50 years
Protein	152% 85g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Mothbeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	186% 2.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	27.8% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	69.5% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	122% 6.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	112% 1.45mg	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	48.6% 194μg	644% 2576μg	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	17.6% 16mg	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	628% 94mg	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

	Blanched Almonds	Mothbeans	Recommended Dietary Allowance
Calcium	94% 937mg	59.5% 595mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	303% 2.73mg	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	163% 13mg	538% 43mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	360% 1512mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	314% 7.22mg	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	273% 1909mg	277% 1941mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	139% 4727mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	69.3% 7.62mg	11mg per day for Men 19-50 years
Water	0.48% 18g	1.04% 38.4g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 7.8 times more Vitamin B2 and 1.3 times more Vitamin B3 than Raw Mothbeans.
• While Raw Mothbeans contain 2.9 times more Vitamin B1, 4.9 times more Vitamin B5, 3.2 times more Vitamin B6, 13.2 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds as well as Raw Mothbeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Blanched Almonds vs Mothbeans:

• Blanched Almonds have 1.6 times more Calcium, 1.5 times more Copper and 1.5 times more Zinc than Raw Mothbeans.
• While Raw Mothbeans contain 3.3 times more Iron, 1.4 times more Magnesium, 1.8 times more Potassium, 2.6 times more Selenium and 1.6 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Raw Mothbeans have similar amounts of Manganese and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 1.7 times more Energy, 32.6 times more Fat, 10.9 times more Saturated Fat and 25.5 times more Omega 6 than Raw Mothbeans.
• While Raw Mothbeans contain 66.3 times more Omega 3 and 3.3 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Raw Mothbeans have similar amounts of Protein per 14 oz.
• Both Blanched Almonds as well as Raw Mothbeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.