Comparing Nutrients in 7 ounces Boiled Winged Beans VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Winged Beans	27%	34%	39%
Almonds	14%	72%	14%

Macro Nutrients

	Boiled Winged Beans	Almonds	Recommended Dietary Allowance
Energy	10% 292kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	5.1% 1.64g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	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	23% 29.6g	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	NA	65.3% 25g	38g per day for Men 19-50 years
Protein	37.6% 21g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Boiled Winged Beans	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.17% 0.093mg	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	4.96% 20μg	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

	Boiled Winged Beans	Almonds	Recommended Dietary Allowance
Calcium	28% 282mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	170% 1.53mg	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	107% 8.6mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	103% 2.38mg	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	43.4% 304mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.75μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• Boiled Winged Beans have 1.4 times more Vitamin B1 than Almonds.
• While Almonds contain 8.8 times more Vitamin B2, 4.4 times more Vitamin B3, 3 times more Vitamin B5, 2.9 times more Vitamin B6 and 4.4 times more Vitamin B9 than Boiled Winged Beans.
• Both Boiled Winged 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 Boiled Winged Beans vs Almonds:

• Boiled Winged Beans have 15.2 times more Water than Almonds.
• While Almonds contain 1.9 times more Calcium, 1.3 times more Copper, 5 times more Magnesium, 1.8 times more Manganese, 3.1 times more Phosphorus, 2.6 times more Potassium, 1.4 times more Selenium and 2.2 times more Zinc than Boiled Winged Beans.
• Both Boiled Winged Beans and Almonds have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled Winged Beans have 31.3 times more Omega 3 than Almonds.
• While Almonds contain 3.9 times more Energy, 8.5 times more Fat, 4.6 times more Saturated Fat, 8.5 times more Omega 6, 1.4 times more Carbohydrate and 2 times more Protein than Boiled Winged Beans.
• Both Boiled Winged Beans as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.