Comparing Nutrients in 7 ounces Boiled Adzuki Beans VS Lightly Salted Oil Roasted Mixed Nuts with Peanuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Adzuki Beans	23%	1%	76%
Lightly Salted Oil Roasted Mixed Nuts with Peanuts	12%	75%	13%

Macro Nutrients

	Boiled Adzuki Beans	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Recommended Dietary Allowance
Energy	8.76% 254kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	54% 17.3g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	169% 28.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49g	32% 41.8g	130g per day for Men 19-50 years
Sugars	NA	11.4% 8.24g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.24g	g per day for Men 19-50 years
Fiber	38% 14.5g	36.6% 14g	38g per day for Men 19-50 years
Protein	26.6% 15g	71% 39.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Adzuki Beans	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	31.3% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.9% 1.42mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	45.2% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	53.7% 0.7mg	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	60% 240μg	41% 165μg	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	1.1% 0.99mg	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	103% 15.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.43% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Adzuki Beans	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	65.7% 0.59mg	200% 1.8mg	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	49.6% 3.97mg	64.7% 5.18mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	108% 454mg	420mg per day for Men 19-50 years
Manganese	49.4% 1.14mg	176% 4.05mg	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	47.6% 333mg	129% 905mg	700mg per day for Men 19-50 years
Potassium	31% 1056mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	122% 67.3μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	21.3% 319mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	60.6% 6.67mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.11% 4.13g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Adzuki Beans VS Lightly Salted Oil Roasted Mixed Nuts with Peanuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Adzuki Beans versus 7 oz of Lightly Salted Oil Roasted Mixed Nuts with Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Adzuki Beans vs Lightly Salted Oil Roasted Mixed Nuts with Peanuts:

• 7 ounces of Boiled Adzuki Beans have 1.5 times more Vitamin B9 than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• While 7 oz of Lightly Salted Oil Roasted Mixed Nuts with Peanuts contain 1.6 times more Vitamin B1, 3.1 times more Vitamin B2, 10.8 times more Vitamin B3, 2.7 times more Vitamin B5 and 3.7 times more Vitamin B6 than Boiled Adzuki Beans.
• Both Boiled Adzuki Beans as well as Lightly Salted Oil Roasted Mixed Nuts with Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Adzuki Beans vs Lightly Salted Oil Roasted Mixed Nuts with Peanuts:

• 7 oz of Lightly Salted Oil Roasted Mixed Nuts with Peanuts contain 4.2 times more Calcium, 3 times more Copper, 1.3 times more Iron, 4.4 times more Magnesium, 3.6 times more Manganese, 2.7 times more Phosphorus, 28.3 times more Selenium, 20.1 times more Sodium and 1.9 times more Zinc than Boiled Adzuki Beans.
• Both Boiled Adzuki Beans and Lightly Salted Oil Roasted Mixed Nuts with Peanuts contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Lightly Salted Oil Roasted Mixed Nuts with Peanuts contain 4.7 times more Energy, 539.5 times more Fat, 242 times more Saturated Fat, 690.2 times more Omega 6 and 2.7 times more Protein than Boiled Adzuki Beans.
• Both Boiled Adzuki Beans and Lightly Salted Oil Roasted Mixed Nuts with Peanuts offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Boiled Adzuki Beans provide inadequate amounts of Omega 6