Comparing Nutrients in 7 ounces Hyacinth-Young beans VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Hyacinth-Young beans	18%	4%	78%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Hyacinth-Young beans	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	3.15% 91kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.012% 0.002g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.2g	27% 35g	130g per day for Men 19-50 years
Sugars	11% 8.1g	12.5% 9.03g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	55% 21g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Hyacinth-Young beans	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	9.5% 85.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.45% 1.03mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.2% 0.11mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	18% 0.23mg	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	30.8% 123μg	13.4% 53.6μg	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	28.4% 25.6mg	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	6.75% 1mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth-Young beans	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	9.92% 99mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.093mg	211% 1.9mg	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	18.4% 1.47mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	212% 4.9mg	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	14% 97mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.68% 0.73mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	4.7% 174g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Hyacinth-Young beans VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Hyacinth-Young beans versus 7 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Hyacinth-Young beans vs Oil Roasted Almonds:

• 7 ounces of Hyacinth-Young beans have more Vitamin A, 2.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 8.5 times more Vitamin B2, 7 times more Vitamin B3, 4.2 times more Vitamin B5, 4.9 times more Vitamin B6 and 50.9 times more Vitamin E than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Oil Roasted Almonds provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Hyacinth-Young beans have insufficient amounts of Vitamin B5 and Vitamin B6
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Hyacinth-Young beans as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Hyacinth-Young beans vs Oil Roasted Almonds:

• 7 ounces of Hyacinth-Young beans have 31.4 times more Water than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 5.8 times more Calcium, 20.3 times more Copper, 5 times more Iron, 6.9 times more Magnesium, 12 times more Manganese, 9.5 times more Phosphorus, 2.8 times more Potassium, 2.7 times more Selenium and 8.3 times more Zinc than Raw Hyacinth-Young beans.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Oil Roasted Almonds contain 13.2 times more Energy, 275.9 times more Fat, 47.8 times more Saturated Fat, 13519 times more Omega 6, 1.9 times more Carbohydrate, 3.2 times more Fiber and 10.1 times more Protein than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Oil Roasted Almonds offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Hyacinth-Young beans provide inadequate amounts of Energy and Omega 6
• Both Raw Hyacinth-Young beans as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in seven ounces.