Comparing Nutrients in 5 ounces Young Broadbeans VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Young Broadbeans	30%	7%	63%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Young Broadbeans	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	3.5% 102kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.8% 16.6g	19.3% 25g	130g per day for Men 19-50 years
Sugars	NA	8.9% 6.45g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	39% 15g	38g per day for Men 19-50 years
Protein	14% 7.94g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Young Broadbeans	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	2.83% 25.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.44% 0.12mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.14% 0.054mg	13% 0.17mg	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	34% 136μg	9.57% 38.3μg	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	52% 46.8mg	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	245% 37mg	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

	Young Broadbeans	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	3.1% 31mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	150% 1.35mg	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	33.7% 2.7mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	152% 3.5mg	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	19.2% 135mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	4.72% 71mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	7.47% 0.82mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	3.1% 115g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Broadbeans VS Oil Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Young Broadbeans versus 5 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Young Broadbeans vs Oil Roasted Almonds:

• 5 ounces of Young Broadbeans have more Vitamin A, 1.8 times more Vitamin B1, 3.6 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 7.1 times more Vitamin B2, 2.4 times more Vitamin B3, 2.7 times more Vitamin B5 and 3.1 times more Vitamin B6 than Raw Young Broadbeans.
• 5 ounces of Young Broadbeans have insufficient amounts of Vitamin B5
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Young Broadbeans as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Young Broadbeans vs Oil Roasted Almonds:

• 5 ounces of Young Broadbeans have 50 times more Sodium and 28.9 times more Water than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 13.2 times more Calcium, 12.9 times more Copper, 1.9 times more Iron, 7.2 times more Magnesium, 7.7 times more Manganese, 4.9 times more Phosphorus, 2.8 times more Potassium, 3.4 times more Selenium and 5.3 times more Zinc than Raw Young Broadbeans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Young Broadbeans have more Omega 3 than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 8.4 times more Energy, 92 times more Fat, 30.5 times more Saturated Fat, 112.7 times more Omega 6, 1.5 times more Carbohydrate, 2.5 times more Fiber and 3.8 times more Protein than Raw Young Broadbeans.
• 5 ounces of Young Broadbeans provide inadequate amounts of Omega 6
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3