Comparing Nutrients in 5 ounces Adzuki Beans VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Adzuki Beans	24%	1%	75%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Adzuki Beans	Roasted Almonds	Recommended Dietary Allowance
Energy	16% 466kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	0.77% 0.75g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	NA	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.6% 89g	23% 29.8g	130g per day for Men 19-50 years
Sugars	NA	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	47.4% 18g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	50.3% 28g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Adzuki Beans	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.3% 3.73mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.7% 2.1mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.3% 0.5mg	15% 0.19mg	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	220% 882μg	19.5% 78μg	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	NA	226% 34mg	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

	Adzuki Beans	Roasted Almonds	Recommended Dietary Allowance
Calcium	9.36% 94mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	172% 1.55mg	173% 1.56mg	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	88.2% 7.06mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	107% 2.45mg	138% 3.16mg	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	77% 540mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	52.3% 1778mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	8% 4.4μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	65% 7.14mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.51% 19g	0.092% 3.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Adzuki Beans vs Roasted Almonds:

• Raw Adzuki Beans have 5.9 times more Vitamin B1, 4.6 times more Vitamin B5, 2.6 times more Vitamin B6 and 11.3 times more Vitamin B9 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.4 times more Vitamin B2 and 1.4 times more Vitamin B3 than Raw Adzuki Beans.
• Both Raw Adzuki Beans as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Adzuki Beans vs Roasted Almonds:

• Raw Adzuki Beans have 1.3 times more Iron, 1.8 times more Potassium, 1.6 times more Selenium and 1.5 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.1 times more Calcium, 2.2 times more Magnesium and 1.3 times more Manganese than Raw Adzuki Beans.
• Both Raw Adzuki Beans and Dry Roasted Almonds have similar amounts of Copper and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Adzuki Beans have 3 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.8 times more Energy, 99.1 times more Fat, 21.4 times more Saturated Fat and 114.6 times more Omega 6 than Raw Adzuki Beans.
• Both Raw Adzuki Beans and Dry Roasted Almonds have similar amounts of Fiber and Protein per 5 oz.
• Both Raw Adzuki Beans as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.