Comparing Nutrients in 5 ounces Mothbeans VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Mothbeans	26%	4%	70%
Almonds	14%	72%	14%

Macro Nutrients

	Mothbeans	Almonds	Recommended Dietary Allowance
Energy	16.8% 486kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	23.5% 0.38g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	4.04% 0.69g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87.2g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	NA	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	NA	46.6% 17.7g	38g per day for Men 19-50 years
Protein	58% 32.5g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Mothbeans	Almonds	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.4% 0.8mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.7% 2.2mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	230% 920μg	15.6% 62.4μg	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	6.3% 5.67mg	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	242% 36.3mg	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

	Mothbeans	Almonds	Recommended Dietary Allowance
Calcium	21.3% 213mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	162% 1.46mg	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	192% 15.4mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	99% 693mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	49.7% 1688mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	21% 11.6μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	24.7% 2.72mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Mothbeans vs Almonds:

• Raw Mothbeans have 2.7 times more Vitamin B1, 3.3 times more Vitamin B5, 2.7 times more Vitamin B6, 14.8 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 12.5 times more Vitamin B2 and 1.3 times more Vitamin B3 than Raw Mothbeans.
• Both Raw Mothbeans as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Mothbeans vs Almonds:

• Raw Mothbeans have 2.9 times more Iron, 1.4 times more Magnesium, 1.6 times more Potassium, 2 times more Selenium and 30 times more Sodium than Almonds.
• While Almonds contain 1.8 times more Calcium, 1.5 times more Copper and 1.6 times more Zinc than Raw Mothbeans.
• Both Raw Mothbeans and Almonds have similar amounts of Manganese and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Mothbeans have 88.3 times more Omega 3 and 2.9 times more Carbohydrate than Almonds.
• While Almonds contain 1.7 times more Energy, 31 times more Fat, 10.4 times more Saturated Fat and 25.4 times more Omega 6 than Raw Mothbeans.
• Both Raw Mothbeans and Almonds have similar amounts of Protein per 5 oz.
• Both Raw Mothbeans as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.