Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Boiled Hyacinth-Young beans

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Boiled Hyacinth-Young beans	23%	5%	72%

Macro Nutrients

	Oil Roasted Almonds	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Energy	209% 6070kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	70.8% 92g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	276% 105g	NA	38g per day for Men 19-50 years
Protein	379% 212g	52.7% 29.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	46.7% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	67.7% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	17.7% 0.23mg	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	67.5% 270μg	118% 470μg	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	56.7% 51mg	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	1731% 260mg	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

	Oil Roasted Almonds	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	291% 2910mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	53.3% 0.48mg	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	460% 36.8mg	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	91% 2.1mg	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	666% 4660mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	77% 2620mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	0.76% 28g	23.5% 869g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Boiled Hyacinth-Young beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds versus 1 kg of Boiled Hyacinth-Young beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds vs Boiled Hyacinth-Young beans:

• 1 kilogram of Oil Roasted Almonds has 1.6 times more Vitamin B1, 8.9 times more Vitamin B2, 7.6 times more Vitamin B3, 4.3 times more Vitamin B5 and 5.1 times more Vitamin B6 than Boiled Hyacinth-Young beans.
• While 1 kg of Boiled and Drained Hyacinth-Young beans contains 1.7 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin C
• 1 kilogram of Boiled Hyacinth-Young beans have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Oil Roasted Almonds as well as Boiled and Drained Hyacinth-Young beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Boiled Hyacinth-Young beans:

• 1 kilogram of Oil Roasted Almonds has 7.1 times more Calcium, 19.9 times more Copper, 4.8 times more Iron, 6.5 times more Magnesium, 11.7 times more Manganese, 9.5 times more Phosphorus, 2.7 times more Potassium, 2.6 times more Selenium and 8.1 times more Zinc than Boiled Hyacinth-Young beans.
• While 1 kg of Boiled and Drained Hyacinth-Young beans contains 31 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 12.1 times more Energy, 204.3 times more Fat, 35.4 times more Saturated Fat, 6759.5 times more Omega 6, 1.9 times more Carbohydrate and 7.2 times more Protein than Boiled Hyacinth-Young beans.
• 1 kilogram of Boiled Hyacinth-Young beans provide inadequate amounts of Energy and Omega 6
• Both Oil Roasted Almonds as well as Boiled and Drained Hyacinth-Young beans provide inadequate amounts of Omega 3 in one kilogram.