Comparing Nutrients in 5 ounces Boiled Yardlong Bean with Salt VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Yardlong Bean with Salt	21%	2%	77%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Boiled Yardlong Bean with Salt	Roasted Almonds	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	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	10% 13g	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	NA	40.7% 15.5g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Yardlong Bean with Salt	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	3.62% 32.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.89mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.45% 0.072mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	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	16% 63.8μg	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	25.5% 23mg	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

	Boiled Yardlong Bean with Salt	Roasted Almonds	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	7.4% 0.067mg	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	17.4% 1.4mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	12.4% 0.28mg	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	11.5% 80.8mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	3.35% 124g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yardlong Bean with Salt VS Roasted Almonds per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Yardlong Bean with Salt vs Roasted Almonds:

• 5 ounces of Boiled Yardlong Bean with Salt have more Vitamin A and more Vitamin C than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 12.1 times more Vitamin B2, 5.8 times more Vitamin B3, 6.3 times more Vitamin B5 and 5.7 times more Vitamin B6 than Boiled and Drained Yardlong Bean with Salt.
• Both Boiled Yardlong Bean with Salt and Roasted Almonds provide similar amounts of Vitamin B1 and Vitamin B9 per five ounces.
• 5 ounces of Boiled Yardlong Bean with Salt have insufficient amounts of Vitamin B5 and Vitamin B6
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Yardlong Bean with Salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Yardlong Bean with Salt vs Roasted Almonds:

• 5 ounces of Boiled Yardlong Bean with Salt have 80 times more Sodium and 36.3 times more Water than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 6.1 times more Calcium, 23.4 times more Copper, 3.8 times more Iron, 6.6 times more Magnesium, 11.1 times more Manganese, 8.3 times more Phosphorus, 2.5 times more Potassium, 1.3 times more Selenium and 9.2 times more Zinc than Boiled and Drained Yardlong Bean with Salt.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dry Roasted Almonds contain 12.7 times more Energy, 525.4 times more Fat, 157.4 times more Saturated Fat, 539.4 times more Omega 6, 2.3 times more Carbohydrate and 8.3 times more Protein than Boiled and Drained Yardlong Bean with Salt.
• 5 ounces of Boiled Yardlong Bean with Salt provide inadequate amounts of Energy and Omega 6
• Both Boiled and Drained Yardlong Bean with Salt as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in five ounces.