Comparing Nutrients in 1 kilogram Yambean VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Yambean	7%	2%	91%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Yambean	Roasted Almonds	Recommended Dietary Allowance
Energy	13% 380kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	128% 41g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.2g	162% 210g	130g per day for Men 19-50 years
Sugars	25% 18g	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	129% 49g	287% 109g	38g per day for Men 19-50 years
Protein	13% 7.2g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Yambean	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	105% 1.36mg	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	30% 120μg	138% 550μg	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	224% 202mg	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	30.7% 4.6mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yambean	Roasted Almonds	Recommended Dietary Allowance
Calcium	12% 120mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	1221% 11mg	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	75% 6mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	970% 22.3mg	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	25.7% 180mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	44% 1500mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	301% 33mg	11mg per day for Men 19-50 years
Water	24.3% 901g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Yambean vs Roasted Almonds:

• Raw Yambean has more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.9 times more Vitamin B1, 41.3 times more Vitamin B2, 18.2 times more Vitamin B3, 2.4 times more Vitamin B5, 3.2 times more Vitamin B6, 4.6 times more Vitamin B9 and 52 times more Vitamin E than Raw Yambean .
• Both Raw Yambean as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Yambean vs Roasted Almonds:

• Raw Yambean has 37.4 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 22.3 times more Calcium, 22.9 times more Copper, 6.2 times more Iron, 23.3 times more Magnesium, 37.2 times more Manganese, 26.2 times more Phosphorus, 4.8 times more Potassium, 2.9 times more Selenium and 20.7 times more Zinc than Raw Yambean .

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Almonds contain 15.7 times more Energy, 583.8 times more Fat, 194.9 times more Saturated Fat, 446.4 times more Omega 6, 2.4 times more Carbohydrate, 2.7 times more Sugars, 2.2 times more Fiber and 29.1 times more Protein than Raw Yambean .
• Both Raw Yambean as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.