Comparing Nutrients in 7 ounces Roasted Almonds VS Yardlong Beans

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Yardlong Beans	27%	3%	70%

Macro Nutrients

	Roasted Almonds	Yardlong Beans	Recommended Dietary Allowance
Energy	41% 1187kcal	23.7% 689kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	3.6% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	95% 123g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 9.43g	NA	g per day for Men 19-50 years
Fiber	57% 21.6g	57.4% 22g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	86.2% 48.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Yardlong Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	56.6% 0.74mg	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	27.3% 109μg	326% 1306μg	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	3.53% 3.18mg	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	316% 47.4mg	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

	Roasted Almonds	Yardlong Beans	Recommended Dietary Allowance
Calcium	53% 532mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	194% 1.74mg	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	93% 7.4mg	214% 17mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	160% 671mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	137% 3.16mg	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	134% 935mg	158% 1109mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	67.5% 2296mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	63% 6.95mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Yardlong Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Almonds versus 7 oz of Yardlong Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Roasted Almonds have 5.1 times more Vitamin B2 and 1.7 times more Vitamin B3 than Yardlong Beans.
• While 7 oz of Raw Yardlong Beans contain 11.5 times more Vitamin B1, 4.9 times more Vitamin B5, 2.7 times more Vitamin B6 and 12 times more Vitamin B9 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Raw Yardlong Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Almonds vs Yardlong Beans:

• 7 ounces of Roasted Almonds have 1.9 times more Calcium, 1.3 times more Copper and 1.4 times more Manganese than Yardlong Beans.
• While 7 oz of Raw Yardlong Beans contain 2.3 times more Iron, 1.6 times more Potassium and 4.1 times more Selenium than Dry Roasted Almonds.
• Both Roasted Almonds and Yardlong Beans contain similar levels of Magnesium, Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Almonds have 1.7 times more Energy, 40.1 times more Fat, 12.1 times more Saturated Fat and 42 times more Omega 6 than Yardlong Beans.
• While 7 oz of Raw Yardlong Beans contain 25.8 times more Omega 3 and 2.9 times more Carbohydrate than Dry Roasted Almonds.
• Both Roasted Almonds and Yardlong Beans offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3
• 7 ounces of Yardlong Beans provide inadequate amounts of Omega 6