Comparing Nutrients in 5 ounces Adzuki Beans VS Lightly Salted Oil Roasted Mixed Nuts with Peanuts

Macros Ratio

	Protein	Fat	Carbs
Adzuki Beans	24%	1%	75%
Lightly Salted Oil Roasted Mixed Nuts with Peanuts	12%	75%	13%

Macro Nutrients

	Adzuki Beans	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Recommended Dietary Allowance
Energy	16% 466kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	0.77% 0.75g	79% 76.5g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	38.6% 12.3g	32g per day for Men 19-50 years
Omega 3	NA	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	121% 20.5g	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% 30g	130g per day for Men 19-50 years
Sugars	NA	8.1% 5.9g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 5.9g	g per day for Men 19-50 years
Fiber	47.4% 18g	26% 9.92g	38g per day for Men 19-50 years
Protein	50.3% 28g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Adzuki Beans	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	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	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.3% 3.73mg	68.3% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.7% 2.1mg	32.3% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.3% 0.5mg	38.4% 0.5mg	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	29.4% 118μg	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	0.79% 0.71mg	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	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.73% 8.08μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Adzuki Beans	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Recommended Dietary Allowance
Calcium	9.36% 94mg	16.6% 166mg	1000mg per day for Men 19-50 years
Copper	172% 1.55mg	143% 1.3mg	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	46.2% 3.7mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	77.3% 325mg	420mg per day for Men 19-50 years
Manganese	107% 2.45mg	126% 2.9mg	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	92% 646mg	700mg per day for Men 19-50 years
Potassium	52.3% 1778mg	26.3% 896mg	3400mg per day for Men 19-50 years
Selenium	8% 4.4μg	87.4% 48μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	15.2% 228mg	1500mg per day for Men 19-50 years
Zinc	65% 7.14mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	0.51% 19g	0.08% 2.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Adzuki Beans VS Lightly Salted Oil Roasted Mixed Nuts with Peanuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Adzuki Beans versus 5 oz of Lightly Salted Oil Roasted Mixed Nuts with Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Adzuki Beans vs Lightly Salted Oil Roasted Mixed Nuts with Peanuts:

• 5 ounces of Adzuki Beans have 2.4 times more Vitamin B1, 1.3 times more Vitamin B5 and 7.5 times more Vitamin B9 than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• While 5 oz of Lightly Salted Oil Roasted Mixed Nuts with Peanuts contain 2.9 times more Vitamin B3 than Raw Adzuki Beans.
• Both Adzuki Beans and Lightly Salted Oil Roasted Mixed Nuts with Peanuts provide similar amounts of Vitamin B2 and Vitamin B6 per five ounces.
• Both Raw Adzuki Beans as well as Lightly Salted Oil Roasted Mixed Nuts with Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Adzuki Beans vs Lightly Salted Oil Roasted Mixed Nuts with Peanuts:

• 5 ounces of Adzuki Beans have 1.2 times more Copper, 1.9 times more Iron, 2 times more Potassium and 1.5 times more Zinc than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• While 5 oz of Lightly Salted Oil Roasted Mixed Nuts with Peanuts contain 1.8 times more Calcium, 1.8 times more Magnesium, 10.9 times more Selenium and 32.2 times more Sodium than Raw Adzuki Beans.
• Both Adzuki Beans and Lightly Salted Oil Roasted Mixed Nuts with Peanuts contain similar levels of Manganese and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Adzuki Beans have 3 times more Carbohydrate and 1.8 times more Fiber than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• While 5 oz of Lightly Salted Oil Roasted Mixed Nuts with Peanuts contain 1.8 times more Energy, 101.8 times more Fat, 45.6 times more Saturated Fat and 128.3 times more Omega 6 than Raw Adzuki Beans.
• Both Adzuki Beans and Lightly Salted Oil Roasted Mixed Nuts with Peanuts offer comparable quantities of Protein per five ounces.
• 5 ounces of Adzuki Beans provide inadequate amounts of Omega 6