Comparing Nutrients in 1 pound Almonds VS Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Broadbeans	30%	4%	66%

Macro Nutrients

	Almonds	Broadbeans	Recommended Dietary Allowance
Energy	91% 2626kcal	53.3% 1547kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	7.15% 6.94g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	3.6% 1.15g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	15.5% 2.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	203% 264g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	35.7% 26g	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	0.69% 0.5g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	298% 113g	38g per day for Men 19-50 years
Protein	171% 96g	212% 118g	56g per day for Men 19-50 years

Vitamins

	Almonds	Broadbeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	210% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	80.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	88.5% 4.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	128% 1.66mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	480% 1919μg	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	7.06% 6.35mg	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	775% 116mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Broadbeans	Recommended Dietary Allowance
Calcium	122% 1220mg	46.7% 467mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	415% 3.74mg	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	210% 17mg	380% 30.4mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	207% 871mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	321% 7.38mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	273% 1910mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	142% 4817mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	67.6% 37μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	129% 14.2mg	11mg per day for Men 19-50 years
Water	0.54% 20g	1.35% 50g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Broadbeans :

• Almonds have 3.4 times more Vitamin B2, 1.3 times more Vitamin B3 and 512.6 times more Vitamin E than Raw Broadbeans .
• While Raw Broadbeans contain 2.7 times more Vitamin B1, 2.1 times more Vitamin B5, 2.7 times more Vitamin B6, 9.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Raw Broadbeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Broadbeans :

• Almonds have 2.6 times more Calcium, 1.3 times more Copper, 1.4 times more Magnesium and 1.3 times more Manganese than Raw Broadbeans .
• While Raw Broadbeans contain 1.8 times more Iron, 1.4 times more Potassium and 2 times more Selenium than Almonds.
• Both Almonds and Raw Broadbeans have similar amounts of Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.7 times more Energy, 32.6 times more Fat, 15 times more Saturated Fat and 21.2 times more Omega 6 than Raw Broadbeans .
• While Raw Broadbeans contain 15.3 times more Omega 3, 2.7 times more Carbohydrate, 1.3 times more Sugars and 2 times more Fiber than Almonds.
• Both Almonds and Raw Broadbeans have similar amounts of Protein per 1 lb.
• Both Almonds as well as Raw Broadbeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.