Comparing Nutrients in 100 grams Almonds VS Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Broadbeans	30%	4%	66%

Macro Nutrients

	Almonds	Broadbeans	Recommended Dietary Allowance
Energy	20% 579kcal	11.8% 341kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	2.88% 0.046g	1.6g per day for Men 19-50 years
Omega 6	72.5% 12.3g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	45% 58.3g	130g per day for Men 19-50 years
Sugars	6% 4.35g	7.86% 5.7g	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	0.15% 0.11g	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	% 0.17g	NA	g per day for Men 19-50 years
Sucrose	% 3.95g	NA	g per day for Men 19-50 years
Fiber	33% 12.5g	65.8% 25g	38g per day for Men 19-50 years
Protein	37.8% 21g	46.6% 26g	56g per day for Men 19-50 years

Vitamins

	Almonds	Broadbeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.5% 1.14mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	190% 57μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 44μg	106% 423μg	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	1.56% 1.4mg	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	171% 25.6mg	0.33% 0.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Broadbeans	Recommended Dietary Allowance
Calcium	27% 269mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	92% 0.82mg	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	46.4% 3.7mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	45.7% 192mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	70.7% 1.63mg	2.3mg per day for Men 19-50 years
Molybdenum	101% 45.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.7% 481mg	60% 421mg	700mg per day for Men 19-50 years
Potassium	21.6% 733mg	31.2% 1062mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	15% 8.2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	28.5% 3.14mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Almonds vs Broadbeans :

• Almonds have 3.4 times more Vitamin B2, 1.3 times more Vitamin B3 and 512.6 times more Vitamin E than Raw Broadbeans .
• While Raw Broadbeans contain 2.7 times more Vitamin B1, 2.1 times more Vitamin B5, 2.7 times more Vitamin B6, 9.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Raw Broadbeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Almonds vs Broadbeans :

• Almonds have 2.6 times more Calcium, 1.3 times more Copper, 1.4 times more Magnesium and 1.3 times more Manganese than Raw Broadbeans .
• While Raw Broadbeans contain 1.8 times more Iron, 1.4 times more Potassium and 2 times more Selenium than Almonds.
• Both Almonds and Raw Broadbeans have similar amounts of Phosphorus and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Almonds have 1.7 times more Energy, 32.6 times more Fat, 15 times more Saturated Fat and 21.2 times more Omega 6 than Raw Broadbeans .
• While Raw Broadbeans contain 15.3 times more Omega 3, 2.7 times more Carbohydrate, 1.3 times more Sugars and 2 times more Fiber than Almonds.
• Both Almonds and Raw Broadbeans have similar amounts of Protein per 100 g.
• Both Almonds as well as Raw Broadbeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.