Comparing Nutrients in 500 calories Roasted Almonds VS Boiled Hyacinth-Young beans

Weight per 500 calories

• Roasted Almonds: 83.6g
• Boiled Hyacinth-Young beans: 1000g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	70.8% 92g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	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	0.012% 0.008g	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	% 0.008g	NA	g per day for Men 19-50 years
Sucrose	% 3.97g	NA	g per day for Men 19-50 years
Fiber	24% 9.1g	NA	38g per day for Men 19-50 years
Protein	31.3% 17.5g	52.7% 29.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.37% 0.064mg	46.7% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	67.7% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	17.7% 0.23mg	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	11.5% 46μg	118% 470μg	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	56.7% 51mg	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	133% 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

	Roasted Almonds	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	22.4% 224mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	53.3% 0.48mg	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	39% 3.1mg	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	91% 2.1mg	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	56.3% 394mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	77% 2620mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	0.054% 2g	23.5% 869g	3700g per day for Men 19-50 years

Roasted Almonds VS Boiled Hyacinth-Young Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Almonds or Boiled Hyacinth-Young beans?

Lets compare vitamin content per 500 calories of Roasted Almonds vs Boiled Hyacinth-Young beans:

• 500 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 500 calories.
• 500 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 500 calories.

Comparing minerals per 500 calories for Roasted Almonds vs Boiled Hyacinth-Young beans:

• 500 calories of Roasted Almonds have 1.9 times more Copper than Boiled Hyacinth-Young beans.
• While 500 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 500 calories.
• 500 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.
• 500 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 500 calories.