Comparing Nutrients in 500 calories Blanched Almonds VS Boiled Yambean

Weight per 500 calories

• Blanched Almonds: 84.7g
• Boiled Yambean: 1316g

Blanched Almonds have 15.5 times more energy per 100g than Boiled Yambean . It has very high energy density when compared to other foods. Boiled and Drained Yambean having low energy density.

Which food has more nutrients per 500 calories - Blanched Almonds or Boiled Yambean ?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Boiled Yambean	7%	2%	91%

Macro Nutrients

	Blanched Almonds	Boiled Yambean	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	1.22% 1.2g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	NA	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	NA	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	89.3% 116g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	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	% 0.025g	NA	g per day for Men 19-50 years
Sucrose	% 3.78g	NA	g per day for Men 19-50 years
Fiber	22% 8.4g	NA	38g per day for Men 19-50 years
Protein	32.4% 18g	17% 9.47g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Boiled Yambean	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.46% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	18.6% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	40.5% 0.53mg	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	10.4% 41.5μg	26.3% 105μg	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	206% 186mg	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	134% 20mg	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	Boiled Yambean	Recommended Dietary Allowance
Calcium	20% 200mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	67.3% 0.61mg	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	34.7% 2.78mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	34.5% 145mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	32.6% 0.75mg	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	58.2% 408mg	30% 211mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	52.2% 1776mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	16.7% 9.2μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	3.5% 52.6mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	18% 1.97mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	32% 1185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Blanched Almonds vs Boiled Yambean :

• Blanched Almonds have 1.6 times more Vitamin B2 than Boiled and Drained Yambean .
• While Boiled and Drained Yambean contains 1.4 times more Vitamin B1, 6 times more Vitamin B5, 5.4 times more Vitamin B6, 2.5 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and Boiled and Drained Yambean have similar amounts of Vitamin B3 per 500 kcal.
• Both Blanched Almonds as well as Boiled and Drained Yambean have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Blanched Almonds vs Boiled Yambean :

• Blanched Almonds have 1.4 times more Calcium, 1.4 times more Copper, 1.6 times more Magnesium, 2.1 times more Manganese, 1.9 times more Phosphorus and 1.3 times more Zinc than Boiled and Drained Yambean .
• While Boiled and Drained Yambean contains 2.7 times more Iron, 3.2 times more Potassium, 3.4 times more Selenium and 310.1 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 500 calories:

• Blanched Almonds have 37.6 times more Fat and 1.9 times more Protein than Boiled and Drained Yambean .
• While Boiled and Drained Yambean contains 7.3 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Boiled and Drained Yambean have similar amounts of Energy per 500 kcal.
• Both Blanched Almonds as well as Boiled and Drained Yambean have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.