Comparing Nutrients in 5 ounces Mungo Beans VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Mungo Beans	29%	4%	67%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Mungo Beans	Roasted Almonds	Recommended Dietary Allowance
Energy	16.7% 483kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.32g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	88.5% 1.4g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	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	64.3% 83.6g	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	68.3% 26g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	64% 35.7g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Mungo 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	32.2% 0.39mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.7% 1.3mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.6% 0.4mg	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	76.5% 306μg	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

	Mungo Beans	Roasted Almonds	Recommended Dietary Allowance
Calcium	19.6% 196mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	155% 1.4mg	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	134% 10.7mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	90% 378mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	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	76.7% 537mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	41% 1393mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	21% 11.6μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	43% 4.75mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.41% 15.3g	0.092% 3.4g	3700g per day for Men 19-50 years

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

• Raw Mungo Beans have 3.5 times more Vitamin B1, 2.8 times more Vitamin B5, 2.1 times more Vitamin B6 and 3.9 times more Vitamin B9 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.7 times more Vitamin B2 and 2.5 times more Vitamin B3 than Raw Mungo Beans.
• Both Raw Mungo 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 Mungo Beans vs Roasted Almonds:

• Raw Mungo Beans have 2 times more Iron, 1.4 times more Potassium, 4.1 times more Selenium and 12.7 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.9 times more Calcium and 1.5 times more Manganese than Raw Mungo Beans.
• Both Raw Mungo Beans and Dry Roasted Almonds have similar amounts of Copper, Magnesium, Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Mungo Beans have 99.9 times more Omega 3, 2.8 times more Carbohydrate, 1.7 times more Fiber and 1.2 times more Protein than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.8 times more Energy, 32 times more Fat, 35.9 times more Saturated Fat and 179.8 times more Omega 6 than Raw Mungo Beans.
• Both Raw Mungo Beans as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.