Comparing Nutrients in 500 calories Plain Almond Butter with Salt VS Boiled Adzuki Beans

Weight per 500 calories

• Plain Almond Butter with Salt: 81.4g
• Boiled Adzuki Beans: 391g

Plain Almond Butter with Salt has 4.8 times more energy per 100g than Boiled Adzuki Beans. It has very high energy density when compared to other foods. Boiled Adzuki Beans having average energy density.

Discover which food has more nutrients per 500 calories - Plain Almond Butter with Salt or Boiled Adzuki Beans?

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter with Salt	13%	76%	11%
Boiled Adzuki Beans	23%	1%	76%

Macro Nutrients

	Plain Almond Butter with Salt	Boiled Adzuki Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46.6% 45g	0.4% 0.39g	97g per day for Men 19-50 years
Saturated Fat	16.7% 5.33g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0.36% 0.006g	NA	1.6g per day for Men 19-50 years
Omega 6	65% 11g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.8% 15.3g	74.4% 97g	130g per day for Men 19-50 years
Sugars	7.04% 5.1g	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	% 0.016g	NA	g per day for Men 19-50 years
Sucrose	% 5g	NA	g per day for Men 19-50 years
Fiber	22% 8.4g	75% 28.5g	38g per day for Men 19-50 years
Protein	30.5% 17g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter with Salt	Boiled Adzuki Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.8% 0.033mg	37.4% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59% 0.76mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.57mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.18% 0.26mg	33.6% 1.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.45% 0.084mg	29% 0.38mg	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	10.8% 43μg	118% 473μg	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	131% 19.7mg	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

	Plain Almond Butter with Salt	Boiled Adzuki Beans	Recommended Dietary Allowance
Calcium	28.3% 283mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	84.5% 0.76mg	129% 1.16mg	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	35.5% 2.84mg	98% 7.8mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	48.4% 203mg	420mg per day for Men 19-50 years
Manganese	75.4% 1.74mg	97% 2.24mg	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	59% 414mg	94% 656mg	700mg per day for Men 19-50 years
Potassium	18% 609mg	61% 2078mg	3400mg per day for Men 19-50 years
Selenium	3.55% 1.95μg	8.52% 4.7μg	55μg per day for Men 19-50 years
Sodium	12.3% 185mg	2.1% 31.3mg	1500mg per day for Men 19-50 years
Zinc	24.4% 2.68mg	63% 6.9mg	11mg per day for Men 19-50 years
Water	0.036% 1.34g	7% 259g	3700g per day for Men 19-50 years

Plain Almond Butter With Salt VS Boiled Adzuki Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Plain Almond Butter with Salt or Boiled Adzuki Beans?

Lets compare vitamin content per 500 calories of Plain Almond Butter with Salt vs Boiled Adzuki Beans:

• 500 calories of Plain Almond Butter with Salt have 3.1 times more Vitamin B2 than Boiled Adzuki Beans.
• While 500 kcal of Boiled Adzuki Beans contain 13.5 times more Vitamin B1, 6.5 times more Vitamin B5, 4.5 times more Vitamin B6 and 11 times more Vitamin B9 than Plain Almond Butter with Salt.
• Both Plain Almond Butter with Salt and Boiled Adzuki Beans provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Plain Almond Butter with Salt have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B6
• Both Plain Almond Butter with Salt as well as Boiled Adzuki Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Plain Almond Butter with Salt vs Boiled Adzuki Beans:

• 500 calories of Plain Almond Butter with Salt have 2.6 times more Calcium and 5.9 times more Sodium than Boiled Adzuki Beans.
• While 500 kcal of Boiled Adzuki Beans contain 1.5 times more Copper, 2.7 times more Iron, 1.3 times more Manganese, 1.6 times more Phosphorus, 3.4 times more Potassium and 2.6 times more Zinc than Plain Almond Butter with Salt.
• Both Plain Almond Butter with Salt and Boiled Adzuki Beans contain similar levels of Magnesium per 500 calories.
• Both Plain Almond Butter with Salt as well as Boiled Adzuki Beans lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Plain Almond Butter with Salt have 115.7 times more Fat, 37.9 times more Saturated Fat and 135.1 times more Omega 6 than Boiled Adzuki Beans.
• While 500 kcal of Boiled Adzuki Beans contain 6.3 times more Carbohydrate, 3.4 times more Fiber and 1.7 times more Protein than Plain Almond Butter with Salt.
• Both Plain Almond Butter with Salt and Boiled Adzuki Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Adzuki Beans provide inadequate amounts of Omega 6