Comparing Nutrients in 7 ounces Blanched Almonds VS Adzuki Beans

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Adzuki Beans	24%	1%	75%

Macro Nutrients

	Blanched Almonds	Adzuki Beans	Recommended Dietary Allowance
Energy	40.4% 1171kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	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	28.5% 37g	96% 125g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	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% 0g	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.85g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	66.3% 25.2g	38g per day for Men 19-50 years
Protein	76% 42.5g	70.4% 39.4g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	31.6% 0.38mg	75.2% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	32.6% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	58.3% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	53.6% 0.7mg	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	24.3% 97μg	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	314% 47mg	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

	Blanched Almonds	Adzuki Beans	Recommended Dietary Allowance
Calcium	47% 468mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	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	81.4% 6.5mg	124% 9.9mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	149% 3.43mg	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	136% 955mg	108% 756mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	73% 2489mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.72% 26.7g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 3.2 times more Vitamin B2 and 1.3 times more Vitamin B3 than Raw Adzuki Beans.
• While Raw Adzuki Beans contain 2.4 times more Vitamin B1, 4.7 times more Vitamin B5, 3.1 times more Vitamin B6 and 12.7 times more Vitamin B9 than Blanched Almonds.
• Both Blanched 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 Blanched Almonds vs Adzuki Beans:

• Blanched Almonds have 3.6 times more Calcium, 2.1 times more Magnesium, 1.3 times more Phosphorus and 3.8 times more Sodium than Raw Adzuki Beans.
• While Raw Adzuki Beans contain 1.5 times more Iron, 1.9 times more Potassium and 1.7 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Raw Adzuki Beans have similar amounts of Copper, Manganese and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 1.8 times more Energy, 99.1 times more Fat, 20.7 times more Saturated Fat and 109.4 times more Omega 6 than Raw Adzuki Beans.
• While Raw Adzuki Beans contain 3.4 times more Carbohydrate and 1.3 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Raw Adzuki Beans have similar amounts of Protein per 7 oz.
• Both Blanched Almonds as well as Raw Adzuki Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.