Comparing Nutrients in 7 ounces Blanched Almonds VS Hyacinth Beans

Macros Ratio

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

Macro Nutrients

	Blanched Almonds	Hyacinth Beans	Recommended Dietary Allowance
Energy	40.4% 1171kcal	23.5% 683kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	3.46% 3.35g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	1.8% 0.57g	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	8.35% 1.4g	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	93% 121g	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	134% 51g	38g per day for Men 19-50 years
Protein	76% 42.5g	84.7% 47.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Hyacinth Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	187% 2.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	49.2% 2.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	23.7% 0.31mg	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	11.4% 45.6μg	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	Hyacinth Beans	Recommended Dietary Allowance
Calcium	47% 468mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	294% 2.65mg	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	127% 10mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	134% 562mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	136% 3.12mg	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	105% 738mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	72% 2451mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	168% 18.5mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.5% 18.6g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 5.2 times more Vitamin B2, 2.2 times more Vitamin B3 and 2.1 times more Vitamin B9 than Raw Hyacinth Beans.
• While Raw Hyacinth Beans contain 5.9 times more Vitamin B1, 3.9 times more Vitamin B5 and 1.3 times more Vitamin B6 than Blanched Almonds.
• Both Blanched Almonds as well as Raw Hyacinth 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 Hyacinth Beans:

• Blanched Almonds have 1.8 times more Calcium and 1.3 times more Phosphorus than Raw Hyacinth Beans.
• While Raw Hyacinth Beans contain 1.3 times more Copper, 1.6 times more Iron, 1.9 times more Potassium, 2.6 times more Selenium and 3.1 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Raw Hyacinth Beans have similar amounts of Magnesium, Manganese and Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 1.7 times more Energy, 31.1 times more Fat, 13.7 times more Saturated Fat and 17.3 times more Omega 6 than Raw Hyacinth Beans.
• While Raw Hyacinth Beans contain 3.3 times more Carbohydrate and 2.6 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Raw Hyacinth Beans have similar amounts of Protein per 7 oz.
• Both Blanched Almonds as well as Raw Hyacinth Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.