Comparing Nutrients in 1 pound Roasted Almonds VS Hyacinth-Young beans

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Hyacinth-Young beans	18%	4%	78%

Macro Nutrients

	Roasted Almonds	Hyacinth-Young beans	Recommended Dietary Allowance
Energy	94% 2712kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	0.027% 0.005g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	32% 41.7g	130g per day for Men 19-50 years
Sugars	30.4% 22g	25.5% 18.5g	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	0.063% 0.045g	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	% 0.045g	NA	g per day for Men 19-50 years
Sucrose	% 21.5g	NA	g per day for Men 19-50 years
Fiber	130% 49.4g	39.4% 15g	38g per day for Men 19-50 years
Protein	170% 95g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	21.7% 195μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	8.37% 0.11mg	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	62.4% 249μg	70.3% 281μg	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	65% 58.5mg	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	723% 108mg	15.4% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	68.4% 82μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	122% 1216mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	23.7% 0.21mg	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	211% 17mg	42% 3.36mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	40.4% 0.93mg	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	305% 2136mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	0.3% 11g	10.8% 399g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Hyacinth-Young beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Almonds versus 1 lb of Hyacinth-Young beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Almonds vs Hyacinth-Young beans:

• 1 pound of Roasted Almonds has 13 times more Vitamin B2, 7 times more Vitamin B3, 5.8 times more Vitamin B5, 5.7 times more Vitamin B6 and 46.9 times more Vitamin E than Hyacinth-Young beans.
• While 1 lb of Raw Hyacinth-Young beans contains more Vitamin A, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Hyacinth-Young beans provide similar amounts of Vitamin B1 and Vitamin B9 per one pound.
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 1 pound of Hyacinth-Young beans have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Dry Roasted Almonds as well as Raw Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Almonds vs Hyacinth-Young beans:

• 1 pound of Roasted Almonds has 5.4 times more Calcium, 23.4 times more Copper, 5 times more Iron, 7 times more Magnesium, 10.9 times more Manganese, 9.6 times more Phosphorus, 2.8 times more Potassium, 1.3 times more Selenium and 8.9 times more Zinc than Hyacinth-Young beans.
• While 1 lb of Raw Hyacinth-Young beans contains 36.5 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 13 times more Energy, 262.7 times more Fat, 46.5 times more Saturated Fat, 12945 times more Omega 6, 2.3 times more Carbohydrate, 3.3 times more Fiber and 10 times more Protein than Hyacinth-Young beans.
• Both Roasted Almonds and Hyacinth-Young beans offer comparable quantities of Sugars per one pound.
• 1 pound of Hyacinth-Young beans provide inadequate amounts of Energy and Omega 6
• Both Dry Roasted Almonds as well as Raw Hyacinth-Young beans provide inadequate amounts of Omega 3 in one pound.