Comparing Nutrients in 5 ounces Roasted Almonds VS Boiled Mungo Beans

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Boiled Mungo Beans	28%	5%	67%

Macro Nutrients

	Roasted Almonds	Boiled Mungo Beans	Recommended Dietary Allowance
Energy	29.2% 848kcal	5.13% 149kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	0.8% 0.78g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	29.7% 0.47g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	20% 26g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	3.93% 2.85g	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	0.02% 0.014g	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	% 0.014g	NA	g per day for Men 19-50 years
Sucrose	% 6.73g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	24% 9.07g	38g per day for Men 19-50 years
Protein	53% 29.7g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Boiled Mungo Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	8.18% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	6.32% 0.082mg	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	19.5% 78μg	33.3% 133μg	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	1.57% 1.4mg	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	226% 34mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Boiled Mungo Beans	Recommended Dietary Allowance
Calcium	38% 380mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	22% 0.2mg	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	66% 5.3mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	25.4% 0.58mg	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	95% 668mg	31.6% 221mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	9.63% 327mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	2.78% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Boiled Mungo Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Almonds versus 5 oz of Boiled Mungo Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Roasted Almonds have 16 times more Vitamin B2, 2.4 times more Vitamin B3, 2.3 times more Vitamin B6 and 159.3 times more Vitamin E than Boiled Mungo Beans.
• While 5 oz of Boiled Mungo Beans contain 1.9 times more Vitamin B1, 1.3 times more Vitamin B5, 1.7 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin K
• 5 ounces of Boiled Mungo Beans have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Boiled Mungo Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Almonds vs Boiled Mungo Beans:

• 5 ounces of Roasted Almonds have 5.1 times more Calcium, 7.9 times more Copper, 2.1 times more Iron, 4.4 times more Magnesium, 5.4 times more Manganese, 3 times more Phosphorus, 3.1 times more Potassium and 4 times more Zinc than Boiled Mungo Beans.
• Both Roasted Almonds and Boiled Mungo Beans contain similar levels of Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Almonds have 5.7 times more Energy, 95.5 times more Fat, 107.7 times more Saturated Fat, 539.4 times more Omega 6, 2.4 times more Sugars, 1.7 times more Fiber and 2.8 times more Protein than Boiled Mungo Beans.
• While 5 oz of Boiled Mungo Beans contain 33.5 times more Omega 3 than Dry Roasted Almonds.
• Both Roasted Almonds and Boiled Mungo Beans offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3
• 5 ounces of Boiled Mungo Beans provide inadequate amounts of Omega 6