Comparing Nutrients in 14 ounces Roasted Almonds VS Boiled Mungo Beans

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Boiled Mungo Beans	28%	5%	67%

Macro Nutrients

	Roasted Almonds	Boiled Mungo Beans	Recommended Dietary Allowance
Energy	82% 2373kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	2.25% 2.2g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	83% 1.33g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	56% 72.8g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	11% 7.98g	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	0.055% 0.04g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	114% 43.3g	67% 25.4g	38g per day for Men 19-50 years
Protein	149% 83g	53.4% 30g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Boiled Mungo Beans	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	25.5% 0.31mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	37.2% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	34.4% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	17.7% 0.23mg	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	54.6% 218μg	93% 373μg	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	4.4% 3.97mg	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	632% 95mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Boiled Mungo Beans	Recommended Dietary Allowance
Calcium	106% 1064mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	61.3% 0.55mg	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	185% 15mg	87% 6.95mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	71% 1.64mg	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	267% 1869mg	88.5% 619mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	27% 917mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	7.78% 288g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Boiled Mungo Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Almonds versus 14 oz of Boiled Mungo Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Boiled Mungo Beans:

• 14 ounces of Roasted Almonds have 16 times more Vitamin B2, 2.4 times more Vitamin B3, 2.3 times more Vitamin B6 and 159.3 times more Vitamin E than Boiled Mungo Beans.
• While 14 oz of Boiled Mungo Beans contain 1.9 times more Vitamin B1, 1.3 times more Vitamin B5, 1.7 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin K
• 14 ounces of Boiled Mungo Beans have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Boiled Mungo Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Roasted Almonds vs Boiled Mungo Beans:

• 14 ounces of Roasted Almonds have 5.1 times more Calcium, 7.9 times more Copper, 2.1 times more Iron, 4.4 times more Magnesium, 5.4 times more Manganese, 3 times more Phosphorus, 3.1 times more Potassium and 4 times more Zinc than Boiled Mungo Beans.
• Both Roasted Almonds and Boiled Mungo Beans contain similar levels of Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Almonds have 5.7 times more Energy, 95.5 times more Fat, 107.7 times more Saturated Fat, 539.4 times more Omega 6, 2.4 times more Sugars, 1.7 times more Fiber and 2.8 times more Protein than Boiled Mungo Beans.
• While 14 oz of Boiled Mungo Beans contain 33.5 times more Omega 3 than Dry Roasted Almonds.
• Both Roasted Almonds and Boiled Mungo Beans offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3
• 14 ounces of Boiled Mungo Beans provide inadequate amounts of Omega 6