Comparing Nutrients in 500 calories Boiled Yardlong Bean with Salt VS Roasted Almonds

Weight per 500 calories

• Boiled Yardlong Bean with Salt: 1064g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 12.7 times more energy per unit of mass than Boiled and Drained Yardlong Bean with Salt, which is very high in comparison to other foods. Boiled Yardlong Bean with Salt having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Yardlong Bean with Salt or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Yardlong Bean with Salt	21%	2%	77%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Boiled Yardlong Bean with Salt	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.28g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	NA	5.6% 4.06g	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	0.012% 0.008g	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	% 0.008g	g per day for Men 19-50 years
Sucrose	NA	% 3.97g	g per day for Men 19-50 years
Fiber	NA	24% 9.1g	38g per day for Men 19-50 years
Protein	48% 27g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Yardlong Bean with Salt	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	27% 245μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.4% 0.9mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.6% 0.26mg	8.75% 0.11mg	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	120% 479μg	11.5% 46μg	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	191% 172mg	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	133% 20mg	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

	Boiled Yardlong Bean with Salt	Roasted Almonds	Recommended Dietary Allowance
Calcium	47% 468mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	102% 0.92mg	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	130% 10.4mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	106% 447mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	81% 1.87mg	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	86.6% 606mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	91% 3085mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	170% 2553mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	35% 3.83mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	25% 931g	0.054% 2g	3700g per day for Men 19-50 years

Boiled Yardlong Bean With Salt VS Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Yardlong Bean with Salt or Roasted Almonds?

Lets compare vitamin content per 500 calories of Boiled Yardlong Bean with Salt vs Roasted Almonds:

• 500 calories of Boiled Yardlong Bean with Salt have more Vitamin A, 14 times more Vitamin B1, 2.2 times more Vitamin B3, 2 times more Vitamin B5, 2.2 times more Vitamin B6, 10.4 times more Vitamin B9 and more Vitamin C than Roasted Almonds.
• Both Boiled Yardlong Bean with Salt and Roasted Almonds provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin C
• Both Boiled and Drained Yardlong Bean with Salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Yardlong Bean with Salt vs Roasted Almonds:

• 500 calories of Boiled Yardlong Bean with Salt have 2.1 times more Calcium, 3.3 times more Iron, 1.9 times more Magnesium, 1.5 times more Phosphorus, 5.2 times more Potassium, 9.5 times more Selenium, 1017.9 times more Sodium, 1.4 times more Zinc and 461.8 times more Water than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 1.8 times more Copper than Boiled and Drained Yardlong Bean with Salt.
• Both Boiled Yardlong Bean with Salt and Roasted Almonds contain similar levels of Manganese per 500 calories.
• 500 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Yardlong Bean with Salt have 21.6 times more Omega 3, 5.6 times more Carbohydrate and 1.5 times more Protein than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 41.3 times more Fat, 12.4 times more Saturated Fat and 42.4 times more Omega 6 than Boiled and Drained Yardlong Bean with Salt.
• Both Boiled Yardlong Bean with Salt and Roasted Almonds offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Yardlong Bean with Salt provide inadequate amounts of Omega 6
• 500 calories of Roasted Almonds provide inadequate amounts of Omega 3