Comparing Nutrients in 1 kilogram Blanched Almonds VS Winged Bean Leaves

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Winged Bean Leaves	26%	11%	63%

Macro Nutrients

	Blanched Almonds	Winged Bean Leaves	Recommended Dietary Allowance
Energy	203% 5900kcal	25.5% 740kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	8.5% 2.72g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	11% 1.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	108% 141g	130g per day for Men 19-50 years
Sugars	64% 46.3g	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% 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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 44.6g	NA	g per day for Men 19-50 years
Fiber	261% 99g	NA	38g per day for Men 19-50 years
Protein	382% 214g	104% 58.5g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Winged Bean Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	450% 4050μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	694% 8.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	463% 6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	217% 34.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	178% 2.32mg	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	123% 490μg	40% 160μg	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	500% 450mg	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	1583% 238mg	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	Winged Bean Leaves	Recommended Dietary Allowance
Calcium	236% 2360mg	224% 2240mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	507% 4.56mg	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	410% 32.8mg	500% 40mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	594% 13.7mg	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	687% 4810mg	90% 630mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	51.8% 1760mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	116% 13mg	11mg per day for Men 19-50 years
Water	1.2% 45g	20.8% 769g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Winged Bean Leaves per 1 kg

Compare the macro and micronutrient content in 1 kg of Blanched Almonds versus 1 kg of Winged Bean Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Winged Bean Leaves:

• 1 kilogram of Blanched Almonds has 2.3 times more Vitamin B5 and 3.1 times more Vitamin B9 than Winged Bean Leaves.
• While 1 kg of Raw Winged Bean Leaves contains more Vitamin A, 4.4 times more Vitamin B1, 2 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and Winged Bean Leaves provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Blanched Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Blanched Almonds as well as Raw Winged Bean Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Blanched Almonds vs Winged Bean Leaves:

• 1 kilogram of Blanched Almonds has 2.3 times more Copper, 33.5 times more Magnesium, 1.3 times more Manganese, 7.6 times more Phosphorus, 3.7 times more Potassium, 3.6 times more Selenium and 2.3 times more Zinc than Winged Bean Leaves.
• While 1 kg of Raw Winged Bean Leaves contains 17 times more Water than Blanched Almonds.
• Both Blanched Almonds and Winged Bean Leaves contain similar levels of Calcium and Iron per one kilogram.
• 1 kilogram of Winged Bean Leaves lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 8 times more Energy, 47.7 times more Fat, 14.5 times more Saturated Fat, 66.1 times more Omega 6, 1.3 times more Carbohydrate and 3.7 times more Protein than Winged Bean Leaves.
• 1 kilogram of Winged Bean Leaves provide inadequate amounts of Omega 6
• Both Blanched Almonds as well as Raw Winged Bean Leaves provide inadequate amounts of Omega 3 in one kilogram.