Comparing Nutrients in 1 kilogram Blanched Almonds VS Winged Beans

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Winged Beans	27%	34%	39%

Macro Nutrients

	Blanched Almonds	Winged Beans	Recommended Dietary Allowance
Energy	203% 5900kcal	141% 4090kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	168% 163g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	72% 23g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	164% 2.62g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	239% 40.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	321% 417g	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	682% 259g	38g per day for Men 19-50 years
Protein	382% 214g	529% 297g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Winged Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	858% 10.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	346% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	159% 7.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	135% 1.75mg	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	113% 450μg	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	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	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 Beans	Recommended Dietary Allowance
Calcium	236% 2360mg	440% 4400mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	3200% 29mg	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	1680% 134mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	426% 1790mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	1618% 37.2mg	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	644% 4510mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	287% 9770mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	149% 82μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	407% 44.8mg	11mg per day for Men 19-50 years
Water	1.2% 45g	2.25% 83.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Winged Beans per 1 kg

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

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

• 1 kilogram of Blanched Almonds has 1.6 times more Vitamin B2 than Winged Beans.
• While 1 kg of Raw Winged Beans contains 5.4 times more Vitamin B1, 2.5 times more Vitamin B5 and 1.5 times more Vitamin B6 than Blanched Almonds.
• Both Blanched Almonds and Winged Beans provide similar amounts of Vitamin B3 and Vitamin B9 per one kilogram.
• Both Blanched Almonds as well as Raw Winged Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Blanched Almonds vs Winged Beans:

• 1 kilogram of Blanched Almonds has 1.5 times more Magnesium than Winged Beans.
• While 1 kg of Raw Winged Beans contains 1.9 times more Calcium, 2.8 times more Copper, 4.1 times more Iron, 2 times more Manganese, 1.5 times more Potassium, 2.6 times more Selenium, 2 times more Sodium and 1.5 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Winged Beans contain similar levels of Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 1.4 times more Energy, 3.2 times more Fat, 1.7 times more Saturated Fat and 3 times more Omega 6 than Winged Beans.
• While 1 kg of Raw Winged Beans contains 65.5 times more Omega 3, 2.2 times more Carbohydrate, 2.6 times more Fiber and 1.4 times more Protein than Blanched Almonds.
• 1 kilogram of Blanched Almonds provide inadequate amounts of Omega 3