Comparing Nutrients in 1 pound Boiled Mung Beans VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Mung Beans	26%	3%	71%
Almonds	14%	72%	14%

Macro Nutrients

	Boiled Mung Beans	Almonds	Recommended Dietary Allowance
Energy	16.4% 476kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.72g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	1.64% 0.53g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	75% 98g	130g per day for Men 19-50 years
Sugars	12.5% 9.07g	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	91% 34.5g	149% 56.7g	38g per day for Men 19-50 years
Protein	57% 32g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Boiled Mung Beans	Almonds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.74mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.3% 0.28mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.6mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.86mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	180% 721μg	50% 200μg	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	5.04% 4.54mg	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	4.54% 0.68mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mung Beans	Almonds	Recommended Dietary Allowance
Calcium	12.2% 122mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	78.6% 0.71mg	520% 4.68mg	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	79.4% 6.35mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	58.8% 1.35mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	64% 449mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	35.5% 1207mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	34.6% 3.8mg	129% 14mg	11mg per day for Men 19-50 years
Water	8.9% 330g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Mung Beans vs Almonds:

• Boiled Mung Beans have 3.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 18.7 times more Vitamin B2, 6.3 times more Vitamin B3, 2 times more Vitamin B6 and 170.9 times more Vitamin E than Boiled Mung Beans.
• Both Boiled Mung Beans and Almonds have similar amounts of Vitamin B1 and Vitamin B5 per 1 lb.
• Both Boiled Mung Beans as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Mung Beans vs Almonds:

• Boiled Mung Beans have 16.5 times more Water than Almonds.
• While Almonds contain 10 times more Calcium, 6.6 times more Copper, 2.7 times more Iron, 5.6 times more Magnesium, 7.3 times more Manganese, 4.9 times more Phosphorus, 2.8 times more Potassium, 1.6 times more Selenium and 3.7 times more Zinc than Boiled Mung Beans.

Comparison of macro-nutrients per 1 pound:

• Almonds contain 5.5 times more Energy, 131.4 times more Fat, 32.8 times more Saturated Fat, 103.6 times more Omega 6, 2.2 times more Sugars, 1.6 times more Fiber and 3 times more Protein than Boiled Mung Beans.
• Both Boiled Mung Beans and Almonds have similar amounts of Carbohydrate per 1 lb.
• Both Boiled Mung Beans as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.