Comparing Nutrients in 1 kilogram Mothbeans VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Mothbeans	26%	4%	70%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Mothbeans	Roasted Almonds	Recommended Dietary Allowance
Energy	118% 3430kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.64g	128% 41g	32g per day for Men 19-50 years
Omega 3	166% 2.65g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	28.5% 4.85g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	473% 615g	162% 210g	130g per day for Men 19-50 years
Sugars	NA	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	NA	287% 109g	38g per day for Men 19-50 years
Protein	410% 229g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Mothbeans	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	468% 5.62mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70% 0.91mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	308% 15.4mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	282% 3.66mg	105% 1.36mg	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	1623% 6490μg	138% 550μg	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	44.4% 40mg	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	1593% 239mg	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

	Mothbeans	Roasted Almonds	Recommended Dietary Allowance
Calcium	150% 1500mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	764% 6.88mg	1221% 11mg	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	1356% 109mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	907% 3810mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	791% 18mg	970% 22.3mg	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	699% 4890mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	350% 11910mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	149% 82μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	175% 19mg	301% 33mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Mothbeans vs Roasted Almonds:

• Raw Mothbeans have 7.3 times more Vitamin B1, 4.8 times more Vitamin B5, 2.7 times more Vitamin B6, 11.8 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 13.2 times more Vitamin B2 and 1.3 times more Vitamin B3 than Raw Mothbeans.
• Both Raw Mothbeans as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Mothbeans vs Roasted Almonds:

• Raw Mothbeans have 2.9 times more Iron, 1.4 times more Magnesium, 1.7 times more Potassium, 4.1 times more Selenium and 10 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.8 times more Calcium, 1.6 times more Copper and 1.7 times more Zinc than Raw Mothbeans.
• Both Raw Mothbeans and Dry Roasted Almonds have similar amounts of Manganese and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Mothbeans have 26.5 times more Omega 3 and 2.9 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Energy, 32.6 times more Fat, 11.2 times more Saturated Fat and 26.7 times more Omega 6 than Raw Mothbeans.
• Both Raw Mothbeans and Dry Roasted Almonds have similar amounts of Protein per 1 kg.
• Both Raw Mothbeans as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.