Comparing Nutrients in 1 kilogram Winged Bean Tuber VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Winged Bean Tuber	28%	5%	67%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Winged Bean Tuber	Blanched Almonds	Recommended Dietary Allowance
Energy	51% 1480kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	9.28% 9g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	6.94% 2.22g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	9% 1.53g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	216% 281g	144% 187g	130g per day for Men 19-50 years
Sugars	NA	64% 46.3g	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	NA	0% 0g	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	NA	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 44.6g	g per day for Men 19-50 years
Fiber	NA	261% 99g	38g per day for Men 19-50 years
Protein	207% 116g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Winged Bean Tuber	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	316% 3.8mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	88.5% 1.15mg	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	47.5% 190μg	123% 490μg	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	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	NA	1583% 238mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winged Bean Tuber	Blanched Almonds	Recommended Dietary Allowance
Calcium	30% 300mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	1540% 14mg	1141% 10.3mg	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	250% 20mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	231% 5.32mg	798% 18.4mg	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	64.3% 450mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	172% 5860mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	126% 14mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	15.5% 574g	1.2% 45g	3700g per day for Men 19-50 years

Nutrient Comparison: Winged Bean Tuber VS Blanched Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Winged Bean Tuber versus 1 kg of Blanched Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Winged Bean Tuber vs Blanched Almonds:

• 1 kilogram of Winged Bean Tuber has 2 times more Vitamin B1 than Blanched Almonds.
• While 1 kg of Blanched Almonds contains 4.8 times more Vitamin B2, 2.1 times more Vitamin B3, 2.7 times more Vitamin B5, 1.5 times more Vitamin B6 and 2.6 times more Vitamin B9 than Raw Winged Bean Tuber.
• Both Raw Winged Bean Tuber as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Winged Bean Tuber vs Blanched Almonds:

• 1 kilogram of Winged Bean Tuber has 1.3 times more Copper and 1.8 times more Sodium than Blanched Almonds.
• While 1 kg of Blanched Almonds contains 7.9 times more Calcium, 1.6 times more Iron, 11.2 times more Magnesium, 3.4 times more Manganese, 10.7 times more Phosphorus, 4.6 times more Selenium and 2.1 times more Zinc than Raw Winged Bean Tuber.
• Both Winged Bean Tuber and Blanched Almonds contain similar levels of Potassium per one kilogram.
• 1 kilogram of Winged Bean Tuber lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Winged Bean Tuber has 1.5 times more Carbohydrate than Blanched Almonds.
• While 1 kg of Blanched Almonds contains 4 times more Energy, 58.4 times more Fat, 17.8 times more Saturated Fat, 80.8 times more Omega 6 and 1.8 times more Protein than Raw Winged Bean Tuber.
• 1 kilogram of Winged Bean Tuber provide inadequate amounts of Omega 6
• Both Raw Winged Bean Tuber as well as Blanched Almonds provide inadequate amounts of Omega 3 in one kilogram.