Comparing Nutrients in 7 ounces Boiled Hyacinth Beans VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Hyacinth Beans	27%	4%	69%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Boiled Hyacinth Beans	Blanched Almonds	Recommended Dietary Allowance
Energy	8% 232kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	NA	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	2.86% 0.49g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	28.5% 37g	130g per day for Men 19-50 years
Sugars	NA	12.7% 9.2g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	NA	% 8.85g	g per day for Men 19-50 years
Fiber	NA	51.7% 19.6g	38g per day for Men 19-50 years
Protein	29% 16g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Hyacinth 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	44.7% 0.54mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	17.6% 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	2% 7.94μg	24.3% 97μg	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	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	314% 47mg	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 Hyacinth Beans	Blanched Almonds	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	75% 0.68mg	226% 2.04mg	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	114% 9.1mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	41.6% 0.96mg	158% 3.64mg	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	34% 238mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	19.7% 669mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	51.4% 5.66mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	3.7% 137g	0.24% 8.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Hyacinth Beans vs Blanched Almonds:

• Boiled Hyacinth Beans have 1.4 times more Vitamin B1 than Blanched Almonds.
• While Blanched Almonds contain 19.2 times more Vitamin B2, 8.5 times more Vitamin B3, 3.1 times more Vitamin B6 and 12.3 times more Vitamin B9 than Boiled Hyacinth Beans.
• Both Boiled Hyacinth Beans and Blanched Almonds have similar amounts of Vitamin B5 per 7 oz.
• Both Boiled Hyacinth Beans as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Hyacinth Beans vs Blanched Almonds:

• Boiled Hyacinth Beans have 1.4 times more Iron and 15.3 times more Water than Blanched Almonds.
• While Blanched Almonds contain 5.9 times more Calcium, 3 times more Copper, 3.3 times more Magnesium, 3.8 times more Manganese, 4 times more Phosphorus, 2 times more Potassium and 2.7 times more Sodium than Boiled Hyacinth Beans.
• Both Boiled Hyacinth Beans and Blanched Almonds have similar amounts of Selenium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds contain 5 times more Energy, 90.6 times more Fat, 39.9 times more Saturated Fat, 50.5 times more Omega 6 and 2.6 times more Protein than Boiled Hyacinth Beans.
• Both Boiled Hyacinth Beans and Blanched Almonds have similar amounts of Carbohydrate per 7 oz.
• Both Boiled Hyacinth Beans as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.