Comparing Nutrients in 7 ounces Almonds VS Adzuki Beans

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Adzuki Beans	24%	1%	75%

Macro Nutrients

	Almonds	Adzuki Beans	Recommended Dietary Allowance
Energy	39.6% 1149kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	NA	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	96% 125g	130g per day for Men 19-50 years
Sugars	12% 8.63g	NA	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	0.3% 0.22g	NA	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 7.84g	NA	g per day for Men 19-50 years
Fiber	65.3% 25g	66.3% 25.2g	38g per day for Men 19-50 years
Protein	75% 42g	70.4% 39.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Adzuki Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	75.2% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	32.6% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	58.3% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	53.6% 0.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	309% 1234μg	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	339% 51mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Adzuki Beans	Recommended Dietary Allowance
Calcium	53.4% 534mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	241% 2.17mg	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	92% 7.36mg	124% 9.9mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	149% 3.43mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	108% 756mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	73% 2489mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.72% 26.7g	3700g per day for Men 19-50 years

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

• Almonds have 5.2 times more Vitamin B2 and 1.4 times more Vitamin B3 than Raw Adzuki Beans.
• While Raw Adzuki Beans contain 2.2 times more Vitamin B1, 3.1 times more Vitamin B5, 2.6 times more Vitamin B6 and 14.1 times more Vitamin B9 than Almonds.
• Both Almonds as well as Raw Adzuki Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Adzuki Beans:

• Almonds have 4.1 times more Calcium, 2.1 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus and 1.3 times more Selenium than Raw Adzuki Beans.
• While Raw Adzuki Beans contain 1.3 times more Iron, 1.7 times more Potassium and 1.6 times more Zinc than Almonds.
• Both Almonds and Raw Adzuki Beans have similar amounts of Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 1.8 times more Energy, 94.2 times more Fat, 19.9 times more Saturated Fat and 109.1 times more Omega 6 than Raw Adzuki Beans.
• While Raw Adzuki Beans contain 2.9 times more Carbohydrate than Almonds.
• Both Almonds and Raw Adzuki Beans have similar amounts of Fiber and Protein per 7 oz.
• Both Almonds as well as Raw Adzuki Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.