Comparing Nutrients in 1 pound Winged Beans VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Winged Beans	27%	34%	39%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Winged Beans	Roasted Almonds	Recommended Dietary Allowance
Energy	64% 1855kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	76.3% 74g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	32.6% 10.4g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	74.3% 1.2g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	109% 18.5g	345% 58.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	146% 189g	73.3% 95g	130g per day for Men 19-50 years
Sugars	NA	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	g per day for Men 19-50 years
Sucrose	NA	% 21.5g	g per day for Men 19-50 years
Fiber	309% 117g	130% 49.4g	38g per day for Men 19-50 years
Protein	240% 134g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Winged Beans	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	389% 4.67mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	157% 2.04mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.6% 14mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	47.5% 0.62mg	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	51% 204μg	62.4% 249μg	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	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	NA	723% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winged Beans	Roasted Almonds	Recommended Dietary Allowance
Calcium	200% 1996mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	1451% 13mg	554% 5mg	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	762% 61mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	193% 812mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	734% 17mg	440% 10mg	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	292% 2046mg	305% 2136mg	700mg per day for Men 19-50 years
Potassium	130% 4432mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	67.6% 37μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	185% 20.3mg	136% 15mg	11mg per day for Men 19-50 years
Water	1.02% 38g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Winged Beans VS Roasted Almonds per 1 lb

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

Lets compare vitamin content per 1 pound of Winged Beans vs Roasted Almonds:

• 1 pound of Winged Beans has 13.4 times more Vitamin B1, 2.5 times more Vitamin B5 and 1.3 times more Vitamin B6 than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 2.7 times more Vitamin B2 than Raw Winged Beans.
• Both Winged Beans and Roasted Almonds provide similar amounts of Vitamin B3 and Vitamin B9 per one pound.
• Both Raw Winged Beans as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Winged Beans vs Roasted Almonds:

• 1 pound of Winged Beans has 1.6 times more Calcium, 2.6 times more Copper, 3.6 times more Iron, 1.7 times more Manganese, 1.4 times more Potassium, 4.1 times more Selenium, 12.7 times more Sodium and 1.4 times more Zinc than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 1.6 times more Magnesium than Raw Winged Beans.
• Both Winged Beans and Roasted Almonds contain similar levels of Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Winged Beans has 26.2 times more Omega 3, 2 times more Carbohydrate, 2.4 times more Fiber and 1.4 times more Protein than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 1.5 times more Energy, 3.2 times more Fat, 1.8 times more Saturated Fat and 3.2 times more Omega 6 than Raw Winged Beans.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3