Comparing Nutrients in 5 ounces Almonds VS Yardlong Beans

Macros Ratio

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

Macro Nutrients

	Almonds	Yardlong Beans	Recommended Dietary Allowance
Energy	28.3% 821kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	2.57% 0.44g	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	67.5% 87.8g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	NA	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	41% 15.6g	38g per day for Men 19-50 years
Protein	53.5% 30g	61.6% 34.5g	56g per day for Men 19-50 years

Vitamins

	Almonds	Yardlong Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	105% 1.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	19% 3.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	44.2% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	40.5% 0.53mg	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	233% 933μg	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	2.5% 2.27mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Yardlong Beans	Recommended Dietary Allowance
Calcium	38% 381mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	138% 1.25mg	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	153% 12.2mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	114% 479mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	98% 2.25mg	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	113% 792mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	48.2% 1640mg	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	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	45% 4.96mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.32% 12g	3700g per day for Men 19-50 years

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

• Almonds have 4.8 times more Vitamin B2 and 1.7 times more Vitamin B3 than Raw Yardlong Beans.
• While Raw Yardlong Beans contain 4.3 times more Vitamin B1, 3.3 times more Vitamin B5, 2.7 times more Vitamin B6, 15 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds as well as Raw Yardlong Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Yardlong Beans:

• Almonds have 1.9 times more Calcium and 1.4 times more Manganese than Raw Yardlong Beans.
• While Raw Yardlong Beans contain 2.3 times more Iron, 1.3 times more Magnesium, 1.6 times more Potassium, 2 times more Selenium and 17 times more Sodium than Almonds.
• Both Almonds and Raw Yardlong Beans have similar amounts of Copper, Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 1.7 times more Energy, 38.1 times more Fat, 11.2 times more Saturated Fat and 40 times more Omega 6 than Raw Yardlong Beans.
• While Raw Yardlong Beans contain 86 times more Omega 3 and 2.9 times more Carbohydrate than Almonds.
• Both Almonds and Raw Yardlong Beans have similar amounts of Fiber and Protein per 5 oz.
• Both Almonds as well as Raw Yardlong Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.