Comparing Nutrients in 1 pound Blanched Almonds VS Winged Bean Leaves

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Winged Bean Leaves	26%	11%	63%

Macro Nutrients

	Blanched Almonds	Winged Bean Leaves	Recommended Dietary Allowance
Energy	92% 2676kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	5.14% 5g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	3.86% 1.23g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	49% 64g	130g per day for Men 19-50 years
Sugars	29% 21g	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% 0g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 20.2g	NA	g per day for Men 19-50 years
Fiber	118% 45g	NA	38g per day for Men 19-50 years
Protein	173% 97g	47.4% 26.5g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Winged Bean Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	204% 1837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	315% 3.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	210% 2.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	98% 15.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	81% 1.05mg	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	55.6% 222μg	18% 72.6μg	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	227% 204mg	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	718% 108mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Winged Bean Leaves	Recommended Dietary Allowance
Calcium	107% 1070mg	102% 1016mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	230% 2.07mg	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	186% 15mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	270% 6.2mg	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	312% 2182mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	23.5% 798mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	52.8% 5.8mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	9.42% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Winged Bean Leaves per 1 lb

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

Lets compare vitamin content per 1 pound of Blanched Almonds vs Winged Bean Leaves:

• 1 pound of Blanched Almonds has 2.3 times more Vitamin B5 and 3.1 times more Vitamin B9 than Winged Bean Leaves.
• While 1 lb of Raw Winged Bean Leaves contains more Vitamin A, 4.4 times more Vitamin B1, 2 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and Winged Bean Leaves provide similar amounts of Vitamin B2 and Vitamin B3 per one pound.
• 1 pound of Blanched Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Blanched Almonds as well as Raw Winged Bean Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Blanched Almonds vs Winged Bean Leaves:

• 1 pound of Blanched Almonds has 2.3 times more Copper, 33.5 times more Magnesium, 1.3 times more Manganese, 7.6 times more Phosphorus, 3.7 times more Potassium, 3.6 times more Selenium and 2.3 times more Zinc than Winged Bean Leaves.
• While 1 lb of Raw Winged Bean Leaves contains 17 times more Water than Blanched Almonds.
• Both Blanched Almonds and Winged Bean Leaves contain similar levels of Calcium and Iron per one pound.
• 1 pound of Winged Bean Leaves lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blanched Almonds has 8 times more Energy, 47.7 times more Fat, 14.5 times more Saturated Fat, 66.1 times more Omega 6, 1.3 times more Carbohydrate and 3.7 times more Protein than Winged Bean Leaves.
• 1 pound of Winged Bean Leaves provide inadequate amounts of Omega 6
• Both Blanched Almonds as well as Raw Winged Bean Leaves provide inadequate amounts of Omega 3 in one pound.