Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Boiled Mungo Beans

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Boiled Mungo Beans	28%	5%	67%

Macro Nutrients

	Oil Roasted Almonds	Boiled Mungo Beans	Recommended Dietary Allowance
Energy	209% 6070kcal	36.2% 1050kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	5.67% 5.5g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	0% 0g	209% 3.35g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	141% 183g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	27.7% 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% 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	168% 64g	38g per day for Men 19-50 years
Protein	379% 212g	135% 75.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Boiled Mungo Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	86.6% 4.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	44.6% 0.58mg	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	235% 940μg	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	1731% 260mg	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

	Oil Roasted Almonds	Boiled Mungo Beans	Recommended Dietary Allowance
Calcium	291% 2910mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	154% 1.4mg	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	219% 17.5mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	150% 630mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	179% 4.12mg	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	223% 1560mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	68% 2310mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	75.5% 8.3mg	11mg per day for Men 19-50 years
Water	0.76% 28g	19.6% 725g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Boiled Mungo Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds versus 1 kg of Boiled Mungo 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 Mungo Beans:

• 1 kilogram of Oil Roasted Almonds has 10.4 times more Vitamin B2, 2.4 times more Vitamin B3, 2 times more Vitamin B6 and 173.1 times more Vitamin E than Boiled Mungo Beans.
• While 1 kg of Boiled Mungo Beans contains 1.6 times more Vitamin B1, 1.9 times more Vitamin B5, 3.5 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin K
• 1 kilogram of Boiled Mungo Beans have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Boiled Mungo Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Boiled Mungo Beans:

• 1 kilogram of Oil Roasted Almonds has 5.5 times more Calcium, 6.9 times more Copper, 2.1 times more Iron, 4.3 times more Magnesium, 6 times more Manganese, 3 times more Phosphorus, 3 times more Potassium, 1.6 times more Selenium and 3.7 times more Zinc than Boiled Mungo Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 5.8 times more Energy, 100.3 times more Fat, 110.7 times more Saturated Fat, 563.3 times more Omega 6, 2.3 times more Sugars, 1.6 times more Fiber and 2.8 times more Protein than Boiled Mungo Beans.
• While 1 kg of Boiled Mungo Beans contains more Omega 3 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled Mungo Beans offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 1 kilogram of Boiled Mungo Beans provide inadequate amounts of Omega 6