Comparing Nutrients in 5 ounces Blanched Almonds VS Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Mung Beans	27%	3%	70%

Macro Nutrients

	Blanched Almonds	Mung Beans	Recommended Dietary Allowance
Energy	29% 836kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	1.54% 0.49g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	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	20.4% 26.5g	68.3% 88.8g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	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% 0g	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	% 0.043g	NA	g per day for Men 19-50 years
Sucrose	% 6.32g	NA	g per day for Men 19-50 years
Fiber	37% 14g	61% 23g	38g per day for Men 19-50 years
Protein	54% 30.3g	60.4% 34g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	22.6% 0.27mg	73.4% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	41.7% 0.54mg	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	17.4% 69.5μg	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	224% 33.7mg	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

	Blanched Almonds	Mung Beans	Recommended Dietary Allowance
Calcium	33.5% 335mg	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	58% 4.65mg	119% 9.55mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	63.8% 268mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	63.8% 1.47mg	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	97% 682mg	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	52% 1766mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.35% 13g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 3.1 times more Vitamin B2, 1.6 times more Vitamin B3 and 46.6 times more Vitamin E than Raw Mung Beans.
• While Raw Mung Beans contain 3.3 times more Vitamin B1, 6.1 times more Vitamin B5, 3.3 times more Vitamin B6, 12.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched 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 Blanched Almonds vs Mung Beans:

• Blanched Almonds have 1.8 times more Calcium, 1.4 times more Magnesium, 1.8 times more Manganese, 1.3 times more Phosphorus and 1.3 times more Sodium than Raw Mung Beans.
• While Raw Mung Beans contain 2.1 times more Iron, 1.9 times more Potassium and 2.6 times more Selenium than Blanched Almonds.
• Both Blanched Almonds and Raw Mung Beans have similar amounts of Copper and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 1.7 times more Energy, 45.7 times more Fat, 11.4 times more Saturated Fat and 34.6 times more Omega 6 than Raw Mung Beans.
• While Raw Mung Beans contain 6.8 times more Omega 3, 3.4 times more Carbohydrate, 1.4 times more Sugars and 1.6 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Raw Mung Beans have similar amounts of Protein per 5 oz.
• Both Blanched Almonds as well as Raw Mung Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.