Comparing Nutrients in 100 calories Boiled Young Winged Beans VS Roasted Almonds

Weight per 100 calories

• Boiled Young Winged Beans: 263g
• Roasted Almonds: 16.7g

Dry Roasted Almonds have 15.7 times more energy per unit of mass than Boiled and Drained Young Winged Beans, which is very high in comparison to other foods. Boiled Young Winged Beans having low energy density.

Discover which food has more nutrients per 100 calories - Boiled Young Winged Beans or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Winged Beans	53%	15%	32%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Boiled Young Winged Beans	Roasted Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.74g	9.06% 8.8g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	2.14% 0.68g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	0.1% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1.93% 0.33g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.5% 8.45g	2.7% 3.5g	130g per day for Men 19-50 years
Sugars	NA	1.12% 0.81g	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	0.002% 0.002g	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	% 0.002g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	NA	4.8% 1.82g	38g per day for Men 19-50 years
Protein	25% 14g	6.26% 3.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Winged Beans	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.17% 10.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	1.07% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.16% 0.11mg	1.07% 0.054mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	1.75% 0.023mg	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	23% 92μg	2.3% 9.2μg	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	28.7% 25.8mg	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	26.6% 4mg	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 Young Winged Beans	Roasted Almonds	Recommended Dietary Allowance
Calcium	16% 161mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	20.4% 0.18mg	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	36% 2.87mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	18.8% 79mg	11% 46.7mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	16.2% 0.37mg	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	9.4% 65.8mg	11.3% 78.8mg	700mg per day for Men 19-50 years
Potassium	21.2% 721mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	5.26% 2.9μg	0.61% 0.33μg	55μg per day for Men 19-50 years
Sodium	0.7% 10.5mg	0.033% 0.5mg	1500mg per day for Men 19-50 years
Zinc	6.7% 0.74mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	6.4% 237g	0.011% 0.4g	3700g per day for Men 19-50 years

Boiled Young Winged Beans VS Roasted Almonds Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Young Winged Beans or Roasted Almonds?

Lets compare vitamin content per 100 calories of Boiled Young Winged Beans vs Roasted Almonds:

• 100 calories of Boiled Young Winged Beans have 17.6 times more Vitamin B1, 2.8 times more Vitamin B3, 2 times more Vitamin B5, 9.5 times more Vitamin B6, 10 times more Vitamin B9 and more Vitamin C than Roasted Almonds.
• Both Boiled Young Winged Beans and Roasted Almonds provide similar amounts of Vitamin B2 per 100 calories.
• 100 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin C
• Both Boiled and Drained Young Winged Beans as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Young Winged Beans vs Roasted Almonds:

• 100 calories of Boiled Young Winged Beans have 3.6 times more Calcium, 4.6 times more Iron, 1.7 times more Magnesium, 6 times more Potassium, 8.7 times more Selenium, 1.3 times more Zinc and 588.4 times more Water than Roasted Almonds.
• While 100 kcal of Dry Roasted Almonds contain 1.9 times more Copper than Boiled and Drained Young Winged Beans.
• Both Boiled Young Winged Beans and Roasted Almonds contain similar levels of Manganese and Phosphorus per 100 calories.
• 100 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Young Winged Beans have 26.8 times more Omega 3, 2.4 times more Carbohydrate and 4 times more Protein than Roasted Almonds.
• While 100 kcal of Dry Roasted Almonds contain 5.1 times more Fat, 1.4 times more Saturated Fat and 6.6 times more Omega 6 than Boiled and Drained Young Winged Beans.
• Both Boiled Young Winged Beans and Roasted Almonds offer comparable quantities of Energy per 100 calories.
• 100 calories of Boiled Young Winged Beans provide inadequate amounts of Omega 6
• 100 calories of Roasted Almonds provide inadequate amounts of Omega 3