Comparing Nutrients in 7 ounces Mothbeans VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Mothbeans	26%	4%	70%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Mothbeans	Roasted Almonds	Recommended Dietary Allowance
Energy	23.5% 681kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	2.26% 0.72g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	5.66% 0.96g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	32% 41.7g	130g per day for Men 19-50 years
Sugars	NA	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	NA	57% 21.6g	38g per day for Men 19-50 years
Protein	81.3% 45.5g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Mothbeans	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.56mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61% 3.06mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	20.8% 0.27mg	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	322% 1288μg	27.3% 109μg	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	8.8% 7.94mg	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	316% 47.4mg	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

	Mothbeans	Roasted Almonds	Recommended Dietary Allowance
Calcium	29.8% 298mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	242% 2.2mg	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	269% 21.5mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	180% 756mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	157% 3.6mg	193% 4.43mg	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	139% 970mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	69.5% 2363mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	34.6% 3.8mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.52% 19.2g	0.13% 4.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Mothbeans vs Roasted Almonds:

• Raw Mothbeans have 7.3 times more Vitamin B1, 4.8 times more Vitamin B5, 2.7 times more Vitamin B6, 11.8 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 13.2 times more Vitamin B2 and 1.3 times more Vitamin B3 than Raw Mothbeans.
• Both Raw Mothbeans as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Mothbeans vs Roasted Almonds:

• Raw Mothbeans have 2.9 times more Iron, 1.4 times more Magnesium, 1.7 times more Potassium, 4.1 times more Selenium and 10 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.8 times more Calcium, 1.6 times more Copper and 1.7 times more Zinc than Raw Mothbeans.
• Both Raw Mothbeans and Dry Roasted Almonds have similar amounts of Manganese and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Mothbeans have 26.5 times more Omega 3 and 2.9 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Energy, 32.6 times more Fat, 11.2 times more Saturated Fat and 26.7 times more Omega 6 than Raw Mothbeans.
• Both Raw Mothbeans and Dry Roasted Almonds have similar amounts of Protein per 7 oz.
• Both Raw Mothbeans as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.