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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts	11%	72%	17%
Adzuki Beans	24%	1%	75%

Macro Nutrients

	Oil Roasted Mixed Nuts	Adzuki Beans	Recommended Dietary Allowance
Energy	209% 6070kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	5.46% 5.3g	97g per day for Men 19-50 years
Saturated Fat	223% 71.4g	5.97% 1.9g	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	6.65% 1.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	192% 250g	484% 629g	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	334% 127g	38g per day for Men 19-50 years
Protein	319% 179g	355% 199g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts	Adzuki Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	298% 3.57mg	379% 4.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	247% 3.2mg	169% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	125% 20mg	164% 26.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.07mg	294% 14.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	275% 3.57mg	270% 3.5mg	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	1555% 6220μg	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	Adzuki Beans	Recommended Dietary Allowance
Calcium	130% 1300mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	1866% 16.8mg	1216% 11mg	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	623% 49.8mg	8mg per day for Men 19-50 years
Magnesium	655% 2750mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	932% 21.4mg	752% 17.3mg	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	544% 3810mg	700mg per day for Men 19-50 years
Potassium	210% 7140mg	369% 12540mg	3400mg per day for Men 19-50 years
Selenium	2529% 1391μg	56.4% 31μg	55μg per day for Men 19-50 years
Sodium	95% 1430mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	415% 45.7mg	458% 50.4mg	11mg per day for Men 19-50 years
Water	0.85% 31.5g	3.63% 134g	3700g per day for Men 19-50 years

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

• Lightly Salted Oil Roasted Mixed Nuts have 1.5 times more Vitamin B2 than Raw Adzuki Beans.
• While Raw Adzuki Beans contain 1.3 times more Vitamin B1, 1.3 times more Vitamin B3, 2.4 times more Vitamin B5 and 6 times more Vitamin B9 than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts and Raw Adzuki Beans have similar amounts of Vitamin B6 per 1 kg.
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Raw Adzuki Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oil Roasted Mixed Nuts vs Adzuki Beans:

• Lightly Salted Oil Roasted Mixed Nuts have 2 times more Calcium, 1.5 times more Copper, 2.2 times more Magnesium, 1.2 times more Manganese, 44.9 times more Selenium and 28.6 times more Sodium than Raw Adzuki Beans.
• While Raw Adzuki Beans contain 1.8 times more Potassium than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts and Raw Adzuki Beans have similar amounts of Iron, Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Lightly Salted Oil Roasted Mixed Nuts have 1.8 times more Energy, 94.3 times more Fat, 37.4 times more Saturated Fat and 95.1 times more Omega 6 than Raw Adzuki Beans.
• While Raw Adzuki Beans contain 2.5 times more Carbohydrate and 1.8 times more Fiber than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts and Raw Adzuki Beans have similar amounts of Protein per 1 kg.
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Raw Adzuki Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.