Comparing Nutrients in 5 ounces Boiled Yardlong Beans VS Blanched Almonds

Macros Ratio

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

Macro Nutrients

	Boiled Yardlong Beans	Blanched Almonds	Recommended Dietary Allowance
Energy	5.77% 167kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	7.8% 0.12g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	NA	9.05% 6.56g	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% 0g	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	% 0.043g	g per day for Men 19-50 years
Sucrose	NA	% 6.32g	g per day for Men 19-50 years
Fiber	14% 5.4g	37% 14g	38g per day for Men 19-50 years
Protein	21% 11.8g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Yardlong Beans	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	12.5% 0.16mg	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	51.7% 207μg	17.4% 69.5μg	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	0.63% 0.57mg	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	224% 33.7mg	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 Beans	Blanched Almonds	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	35.4% 0.32mg	162% 1.46mg	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	46.8% 3.74mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	113% 2.6mg	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	36.7% 257mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	2.64% 98g	0.17% 6.4g	3700g per day for Men 19-50 years

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

• Boiled Yardlong Beans have 1.3 times more Vitamin B5 and 3 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 11.1 times more Vitamin B2 and 6.4 times more Vitamin B3 than Boiled Yardlong Beans.
• Both Boiled Yardlong Beans and Blanched Almonds have similar amounts of Vitamin B1 and Vitamin B6 per 5 oz.
• Both Boiled Yardlong Beans as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Yardlong Beans vs Blanched Almonds:

• Boiled Yardlong Beans have 15.3 times more Water than Blanched Almonds.
• While Blanched Almonds contain 5.6 times more Calcium, 4.6 times more Copper, 2.7 times more Magnesium, 3.8 times more Manganese, 2.7 times more Phosphorus, 2.1 times more Potassium, 3.8 times more Sodium and 2.8 times more Zinc than Boiled Yardlong Beans.
• Both Boiled Yardlong Beans and Blanched Almonds have similar amounts of Iron and Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled Yardlong Beans have 22 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 5 times more Energy, 116.7 times more Fat, 34.1 times more Saturated Fat, 117.8 times more Omega 6, 2.6 times more Fiber and 2.6 times more Protein than Boiled Yardlong Beans.
• Both Boiled Yardlong Beans and Blanched Almonds have similar amounts of Carbohydrate per 5 oz.
• Both Boiled Yardlong Beans as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.