Comparing Nutrients in 100 grams Roasted Almonds VS Boiled Mungo Beans

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Boiled Mungo Beans	28%	5%	67%

Macro Nutrients

	Roasted Almonds	Boiled Mungo Beans	Recommended Dietary Allowance
Energy	20.6% 598kcal	3.62% 105kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	0.14% 0.024g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	14% 18.3g	130g per day for Men 19-50 years
Sugars	6.7% 4.86g	2.77% 2g	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	0.014% 0.01g	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	% 0.01g	NA	g per day for Men 19-50 years
Sucrose	% 4.75g	NA	g per day for Men 19-50 years
Fiber	28.7% 11g	17% 6.4g	38g per day for Men 19-50 years
Protein	37.4% 21g	13.5% 7.54g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Boiled Mungo Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.4% 0.077mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	5.77% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.64mg	9.38% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.42% 0.32mg	8.66% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	4.46% 0.058mg	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	13.8% 55μg	23.5% 94μg	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	1.1% 1mg	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	159% 24mg	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Boiled Mungo Beans	Recommended Dietary Allowance
Calcium	27% 268mg	5.3% 53mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	15.4% 0.14mg	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	46.6% 3.73mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	66.4% 279mg	15% 63mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	18% 0.41mg	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	67.3% 471mg	22.3% 156mg	700mg per day for Men 19-50 years
Potassium	21% 713mg	6.8% 231mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	7.55% 0.83mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	1.96% 72.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Boiled Mungo Beans per 100 g

Compare the macro and micronutrient content in 100 g of Roasted Almonds versus 100 g of Boiled Mungo Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Roasted Almonds vs Boiled Mungo Beans:

• 100 grams of Roasted Almonds have 16 times more Vitamin B2, 2.4 times more Vitamin B3, 2.3 times more Vitamin B6 and 159.3 times more Vitamin E than Boiled Mungo Beans.
• While 100 g of Boiled Mungo Beans contain 1.9 times more Vitamin B1, 1.3 times more Vitamin B5, 1.7 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• 100 grams of Roasted Almonds have insufficient amounts of Vitamin K
• 100 grams of Boiled Mungo Beans have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Boiled Mungo Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Roasted Almonds vs Boiled Mungo Beans:

• 100 grams of Roasted Almonds have 5.1 times more Calcium, 7.9 times more Copper, 2.1 times more Iron, 4.4 times more Magnesium, 5.4 times more Manganese, 3 times more Phosphorus, 3.1 times more Potassium and 4 times more Zinc than Boiled Mungo Beans.
• Both Roasted Almonds and Boiled Mungo Beans contain similar levels of Selenium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Almonds have 5.7 times more Energy, 95.5 times more Fat, 107.7 times more Saturated Fat, 539.4 times more Omega 6, 2.4 times more Sugars, 1.7 times more Fiber and 2.8 times more Protein than Boiled Mungo Beans.
• While 100 g of Boiled Mungo Beans contain 33.5 times more Omega 3 than Dry Roasted Almonds.
• Both Roasted Almonds and Boiled Mungo Beans offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Roasted Almonds provide inadequate amounts of Omega 3
• 100 grams of Boiled Mungo Beans provide inadequate amounts of Omega 6