Comparing Nutrients in 1 kilogram Oil Roasted Mixed Nuts VS Boiled Adzuki Beans

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts	11%	72%	17%
Boiled Adzuki Beans	23%	1%	76%

Macro Nutrients

	Oil Roasted Mixed Nuts	Boiled Adzuki Beans	Recommended Dietary Allowance
Energy	209% 6070kcal	44% 1280kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	223% 71.4g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	632% 108g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	192% 250g	191% 248g	130g per day for Men 19-50 years
Sugars	72% 52g	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	0.55% 0.4g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 50g	NA	g per day for Men 19-50 years
Fiber	187% 71g	192% 73g	38g per day for Men 19-50 years
Protein	319% 179g	134% 75.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts	Boiled Adzuki Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	298% 3.57mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	247% 3.2mg	49.2% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	125% 20mg	45% 7.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.07mg	86% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	275% 3.57mg	74% 0.96mg	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	260% 1040μg	303% 1210μg	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	6.67% 6mg	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	512% 76.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Mixed Nuts	Boiled Adzuki Beans	Recommended Dietary Allowance
Calcium	130% 1300mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	1866% 16.8mg	331% 2.98mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	648% 51.8mg	250% 20mg	8mg per day for Men 19-50 years
Magnesium	655% 2750mg	124% 520mg	420mg per day for Men 19-50 years
Manganese	932% 21.4mg	249% 5.73mg	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	619% 4330mg	240% 1680mg	700mg per day for Men 19-50 years
Potassium	210% 7140mg	156% 5320mg	3400mg per day for Men 19-50 years
Selenium	2529% 1391μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	95% 1430mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	415% 45.7mg	161% 17.7mg	11mg per day for Men 19-50 years
Water	0.85% 31.5g	18% 663g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Mixed Nuts VS Boiled Adzuki Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Mixed Nuts versus 1 kg of Boiled Adzuki Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Mixed Nuts vs Boiled Adzuki Beans:

• 1 kilogram of Oil Roasted Mixed Nuts has 3.1 times more Vitamin B1, 5 times more Vitamin B2, 2.8 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.7 times more Vitamin B6 than Boiled Adzuki Beans.
• Both Oil Roasted Mixed Nuts and Boiled Adzuki Beans provide similar amounts of Vitamin B9 per one kilogram.
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Boiled Adzuki 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 Mixed Nuts vs Boiled Adzuki Beans:

• 1 kilogram of Oil Roasted Mixed Nuts has 4.6 times more Calcium, 5.6 times more Copper, 2.6 times more Iron, 5.3 times more Magnesium, 3.7 times more Manganese, 2.6 times more Phosphorus, 1.3 times more Potassium, 115.9 times more Selenium, 17.9 times more Sodium and 2.6 times more Zinc than Boiled Adzuki Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Mixed Nuts has 4.7 times more Energy, 500 times more Fat, 198.4 times more Saturated Fat, 511.9 times more Omega 6 and 2.4 times more Protein than Boiled Adzuki Beans.
• Both Oil Roasted Mixed Nuts and Boiled Adzuki Beans offer comparable quantities of Carbohydrate and Fiber per one kilogram.
• 1 kilogram of Boiled Adzuki Beans provide inadequate amounts of Omega 6