Comparing Nutrients in 7 ounces Mungo Beans VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Mungo Beans	29%	4%	67%
Almonds	14%	72%	14%

Macro Nutrients

	Mungo Beans	Almonds	Recommended Dietary Allowance
Energy	23.3% 677kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	3.36% 3.25g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	124% 2g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.84% 0.14g	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	90% 117g	33% 42.8g	130g per day for Men 19-50 years
Sugars	NA	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	96% 36.3g	65.3% 25g	38g per day for Men 19-50 years
Protein	89.3% 50g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Mungo Beans	Almonds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.8% 0.5mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.87mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	107% 429μg	22% 87.3μg	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	339% 51mg	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

	Mungo Beans	Almonds	Recommended Dietary Allowance
Calcium	27.4% 274mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	216% 1.95mg	227% 2.05mg	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	188% 15mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	126% 530mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	107% 752mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	57.4% 1951mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	60.4% 6.65mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.58% 21.4g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Mungo Beans vs Almonds:

• Raw Mungo Beans have 1.3 times more Vitamin B1, 1.9 times more Vitamin B5, 2.1 times more Vitamin B6 and 4.9 times more Vitamin B9 than Almonds.
• While Almonds contain 4.5 times more Vitamin B2 and 2.5 times more Vitamin B3 than Raw Mungo Beans.
• Both Raw Mungo Beans as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Mungo Beans vs Almonds:

• Raw Mungo Beans have 2 times more Iron, 1.3 times more Potassium, 2 times more Selenium and 38 times more Sodium than Almonds.
• While Almonds contain 1.9 times more Calcium, 1.4 times more Manganese and 1.3 times more Phosphorus than Raw Mungo Beans.
• Both Raw Mungo Beans and Almonds have similar amounts of Copper, Magnesium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Mungo Beans have 333 times more Omega 3, 2.7 times more Carbohydrate and 1.5 times more Fiber than Almonds.
• While Almonds contain 1.7 times more Energy, 30.4 times more Fat, 33.4 times more Saturated Fat and 171.2 times more Omega 6 than Raw Mungo Beans.
• Both Raw Mungo Beans and Almonds have similar amounts of Protein per 7 oz.
• Both Raw Mungo Beans as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.