Comparing Nutrients in 5 ounces Almonds VS Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Mung Beans	27%	3%	70%

Macro Nutrients

	Almonds	Mung Beans	Recommended Dietary Allowance
Energy	28.3% 821kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	1.54% 0.49g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	2.98% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	68.3% 88.8g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	13% 9.36g	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	0.22% 0.16g	NA	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	61% 23g	38g per day for Men 19-50 years
Protein	53.5% 30g	60.4% 34g	56g per day for Men 19-50 years

Vitamins

	Almonds	Mung Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	73.4% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	41.7% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	221% 886μg	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	7.56% 6.8mg	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	242% 36.3mg	4.8% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.6% 12.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Mung Beans	Recommended Dietary Allowance
Calcium	38% 381mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	148% 1.33mg	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	65.7% 5.26mg	119% 9.55mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	63.8% 268mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	63.8% 1.47mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	52% 1766mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.35% 13g	3700g per day for Men 19-50 years

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

• Almonds have 4.9 times more Vitamin B2, 1.6 times more Vitamin B3 and 50.3 times more Vitamin E than Raw Mung Beans.
• While Raw Mung Beans contain 3 times more Vitamin B1, 4.1 times more Vitamin B5, 2.8 times more Vitamin B6, 14.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Raw Mung Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Mung Beans:

• Almonds have 2 times more Calcium, 1.4 times more Magnesium, 2.1 times more Manganese and 1.3 times more Phosphorus than Raw Mung Beans.
• While Raw Mung Beans contain 1.8 times more Iron, 1.7 times more Potassium, 2 times more Selenium and 15 times more Sodium than Almonds.
• Both Almonds and Raw Mung Beans have similar amounts of Copper and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 1.7 times more Energy, 43.4 times more Fat, 10.9 times more Saturated Fat and 34.5 times more Omega 6 than Raw Mung Beans.
• While Raw Mung Beans contain 9 times more Omega 3, 2.9 times more Carbohydrate, 1.5 times more Sugars and 1.3 times more Fiber than Almonds.
• Both Almonds and Raw Mung Beans have similar amounts of Protein per 5 oz.
• Both Almonds as well as Raw Mung Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.