Comparing Nutrients in 14 ounces Boiled Yardlong Bean with Salt VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Yardlong Bean with Salt	21%	2%	77%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Boiled Yardlong Bean with Salt	Roasted Almonds	Recommended Dietary Allowance
Energy	6.43% 187kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	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	28% 36.4g	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	NA	114% 43.3g	38g per day for Men 19-50 years
Protein	18% 10g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Boiled Yardlong Bean with Salt	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	10% 91μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.2% 0.39mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.05% 0.2mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	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	44.7% 179μg	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	71.4% 64.3mg	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 Yardlong Bean with Salt	Roasted Almonds	Recommended Dietary Allowance
Calcium	17.5% 175mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	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	48.6% 3.9mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	34.7% 0.8mg	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	32.3% 226mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	34% 1151mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	119% 13mg	11mg per day for Men 19-50 years
Water	9.4% 347g	0.26% 9.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yardlong Bean with Salt VS Roasted Almonds per 14 oz

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

Lets compare vitamin content per 14 ounces of Boiled Yardlong Bean with Salt vs Roasted Almonds:

• 14 ounces of Boiled Yardlong Bean with Salt have more Vitamin A and more Vitamin C than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 12.1 times more Vitamin B2, 5.8 times more Vitamin B3, 6.3 times more Vitamin B5 and 5.7 times more Vitamin B6 than Boiled and Drained Yardlong Bean with Salt.
• Both Boiled Yardlong Bean with Salt and Roasted Almonds provide similar amounts of Vitamin B1 and Vitamin B9 per 14 ounces.
• 14 ounces of Boiled Yardlong Bean with Salt have insufficient amounts of Vitamin B5 and Vitamin B6
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Yardlong Bean with Salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Yardlong Bean with Salt vs Roasted Almonds:

• 14 ounces of Boiled Yardlong Bean with Salt have 80 times more Sodium and 36.3 times more Water than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 6.1 times more Calcium, 23.4 times more Copper, 3.8 times more Iron, 6.6 times more Magnesium, 11.1 times more Manganese, 8.3 times more Phosphorus, 2.5 times more Potassium, 1.3 times more Selenium and 9.2 times more Zinc than Boiled and Drained Yardlong Bean with Salt.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dry Roasted Almonds contain 12.7 times more Energy, 525.4 times more Fat, 157.4 times more Saturated Fat, 539.4 times more Omega 6, 2.3 times more Carbohydrate and 8.3 times more Protein than Boiled and Drained Yardlong Bean with Salt.
• 14 ounces of Boiled Yardlong Bean with Salt provide inadequate amounts of Energy and Omega 6
• Both Boiled and Drained Yardlong Bean with Salt as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 14 ounces.