Comparing Nutrients in 300 calories Roasted Almonds VS Boiled Hyacinth-Young beans

Weight per 300 calories

• Roasted Almonds: 50.2g
• Boiled Hyacinth-Young beans: 600g

Roasted Almonds have 12 times more energy per 100g than Boiled Hyacinth-Young beans. It has very high energy density when compared to other foods. Boiled and Drained Hyacinth-Young beans having low energy density.

Discover which food has more nutrients per 300 calories - Roasted Almonds or Boiled Hyacinth-Young beans?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Boiled Hyacinth-Young beans	23%	5%	72%

Macro Nutrients

	Roasted Almonds	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	1.67% 1.62g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	2.23% 0.71g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	3.38% 0.054g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	0.071% 0.012g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	42.5% 55.2g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	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	0.007% 0.005g	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	% 0.005g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	14.4% 5.47g	NA	38g per day for Men 19-50 years
Protein	18.8% 10.5g	31.6% 17.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.67% 42μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.039mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	18% 2.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	6.36% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	10.6% 0.14mg	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	6.9% 27.6μg	70.5% 282μg	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	34% 30.6mg	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	80% 12mg	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

	Roasted Almonds	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	13.4% 134mg	24.6% 246mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	32% 0.29mg	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	23.4% 1.87mg	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	54.8% 1.26mg	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	33.8% 236mg	42% 294mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	46.2% 1572mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	17.5% 9.6μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	20.7% 2.28mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	14% 521g	3700g per day for Men 19-50 years

Roasted Almonds VS Boiled Hyacinth-Young Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Almonds or Boiled Hyacinth-Young beans?

Lets compare vitamin content per 300 calories of Roasted Almonds vs Boiled Hyacinth-Young beans:

• 300 kcal of Boiled and Drained Hyacinth-Young beans contain 8.7 times more Vitamin B1, 1.6 times more Vitamin B3, 2 times more Vitamin B5, 2 times more Vitamin B6, 10.2 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• Both Roasted Almonds and Boiled Hyacinth-Young beans provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin C
• Both Dry Roasted Almonds as well as Boiled and Drained Hyacinth-Young beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Roasted Almonds vs Boiled Hyacinth-Young beans:

• 300 calories of Roasted Almonds have 1.9 times more Copper than Boiled Hyacinth-Young beans.
• While 300 kcal of Boiled and Drained Hyacinth-Young beans contain 1.8 times more Calcium, 2.4 times more Iron, 1.8 times more Magnesium, 4.4 times more Potassium, 9.6 times more Selenium, 1.4 times more Zinc and 431.3 times more Water than Dry Roasted Almonds.
• Both Roasted Almonds and Boiled Hyacinth-Young beans contain similar levels of Manganese and Phosphorus per 300 calories.
• 300 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Almonds have 16.3 times more Fat, 2.9 times more Saturated Fat and 541.2 times more Omega 6 than Boiled Hyacinth-Young beans.
• While 300 kcal of Boiled and Drained Hyacinth-Young beans contain 5.2 times more Carbohydrate and 1.7 times more Protein than Dry Roasted Almonds.
• Both Roasted Almonds and Boiled Hyacinth-Young beans offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled Hyacinth-Young beans provide inadequate amounts of Omega 6
• Both Dry Roasted Almonds as well as Boiled and Drained Hyacinth-Young beans provide inadequate amounts of Omega 3 in 300 calories.