Comparing Nutrients in 100 grams Blanched Almonds VS Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Mung Beans	27%	3%	70%

Macro Nutrients

	Blanched Almonds	Mung Beans	Recommended Dietary Allowance
Energy	20.3% 590kcal	12% 347kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	48% 62.6g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	9.1% 6.6g	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	% 0.03g	NA	g per day for Men 19-50 years
Sucrose	% 4.46g	NA	g per day for Men 19-50 years
Fiber	26% 9.9g	43% 16.3g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	42.6% 24g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Mung Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	51.8% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	14% 2.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	38.2% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	29.4% 0.38mg	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	12.3% 49μg	156% 625μg	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	5.33% 4.8mg	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	158% 23.8mg	3.4% 0.51mg	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

	Blanched Almonds	Mung Beans	Recommended Dietary Allowance
Calcium	23.6% 236mg	13.2% 132mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	105% 0.94mg	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	41% 3.28mg	84.3% 6.74mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	45% 1.04mg	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	68.7% 481mg	52.4% 367mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	36.6% 1246mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	15% 8.2μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	24.4% 2.68mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.24% 9.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Blanched Almonds vs Mung Beans:

• Blanched Almonds have 3.1 times more Vitamin B2, 1.6 times more Vitamin B3 and 46.6 times more Vitamin E than Raw Mung Beans.
• While Raw Mung Beans contain 3.3 times more Vitamin B1, 6.1 times more Vitamin B5, 3.3 times more Vitamin B6, 12.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Raw Mung Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Blanched Almonds vs Mung Beans:

• Blanched Almonds have 1.8 times more Calcium, 1.4 times more Magnesium, 1.8 times more Manganese, 1.3 times more Phosphorus and 1.3 times more Sodium than Raw Mung Beans.
• While Raw Mung Beans contain 2.1 times more Iron, 1.9 times more Potassium and 2.6 times more Selenium than Blanched Almonds.
• Both Blanched Almonds and Raw Mung Beans have similar amounts of Copper and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Blanched Almonds have 1.7 times more Energy, 45.7 times more Fat, 11.4 times more Saturated Fat and 34.6 times more Omega 6 than Raw Mung Beans.
• While Raw Mung Beans contain 6.8 times more Omega 3, 3.4 times more Carbohydrate, 1.4 times more Sugars and 1.6 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Raw Mung Beans have similar amounts of Protein per 100 g.
• Both Blanched Almonds as well as Raw Mung Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.