Comparing Nutrients in 1 kilogram Roasted Almonds VS Boiled Mung Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Boiled Mung Beans with Salt	26%	3%	71%

Macro Nutrients

	Roasted Almonds	Boiled Mung Beans with Salt	Recommended Dietary Allowance
Energy	206% 5980kcal	36.2% 1050kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	3.63% 1.16g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	7% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	147% 192g	130g per day for Men 19-50 years
Sugars	67% 48.6g	27.6% 20g	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	0.14% 0.1g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	200% 76g	38g per day for Men 19-50 years
Protein	374% 210g	125% 70.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Boiled Mung Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	137% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	36% 5.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	82% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	51.5% 0.67mg	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	138% 550μg	398% 1590μg	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	11% 10mg	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	1593% 239mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Boiled Mung Beans with Salt	Recommended Dietary Allowance
Calcium	268% 2680mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	173% 1.56mg	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	466% 37.3mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	130% 2.98mg	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	673% 4710mg	141% 990mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	78.2% 2660mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	159% 2380mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	76.4% 8.4mg	11mg per day for Men 19-50 years
Water	0.65% 24g	19.6% 727g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Boiled Mung Beans with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Boiled Mung Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Boiled Mung Beans with Salt:

• 1 kilogram of Roasted Almonds has 19.6 times more Vitamin B2, 6.3 times more Vitamin B3, 2 times more Vitamin B6 and 159.3 times more Vitamin E than Boiled Mung Beans with Salt.
• While 1 kg of Boiled Mung Beans with Salt contains 2.1 times more Vitamin B1, 1.3 times more Vitamin B5, 2.9 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin K
• 1 kilogram of Boiled Mung Beans with Salt have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Boiled Mung Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Boiled Mung Beans with Salt:

• 1 kilogram of Roasted Almonds has 9.9 times more Calcium, 7 times more Copper, 2.7 times more Iron, 5.8 times more Magnesium, 7.5 times more Manganese, 4.8 times more Phosphorus, 2.7 times more Potassium and 3.9 times more Zinc than Boiled Mung Beans with Salt.
• While 1 kg of Boiled Mung Beans with Salt contains 79.3 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Boiled Mung Beans with Salt contain similar levels of Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 5.7 times more Energy, 138.3 times more Fat, 35.3 times more Saturated Fat, 108.8 times more Omega 6, 2.4 times more Sugars, 1.4 times more Fiber and 3 times more Protein than Boiled Mung Beans with Salt.
• Both Roasted Almonds and Boiled Mung Beans with Salt offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Boiled Mung Beans with Salt provide inadequate amounts of Omega 6
• Both Dry Roasted Almonds as well as Boiled Mung Beans with Salt provide inadequate amounts of Omega 3 in one kilogram.