Comparing Nutrients in 100 grams Oil Roasted Mixed Nuts VS Adzuki Beans

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts	11%	72%	17%
Adzuki Beans	24%	1%	75%

Macro Nutrients

	Oil Roasted Mixed Nuts	Adzuki Beans	Recommended Dietary Allowance
Energy	21% 607kcal	11.3% 329kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	0.55% 0.53g	97g per day for Men 19-50 years
Saturated Fat	22.3% 7.14g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	63.2% 10.8g	0.66% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.2% 25g	48.4% 63g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	NA	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	0.055% 0.04g	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	% 0.11g	NA	g per day for Men 19-50 years
Sucrose	% 5g	NA	g per day for Men 19-50 years
Fiber	18.7% 7.1g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	32% 18g	35.5% 20g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts	Adzuki Beans	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	16.4% 2.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	27% 0.35mg	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	26% 104μg	156% 622μg	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	0.67% 0.6mg	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	51.2% 7.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Mixed Nuts	Adzuki Beans	Recommended Dietary Allowance
Calcium	13% 130mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	187% 1.68mg	122% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	64.8% 5.18mg	62.3% 5mg	8mg per day for Men 19-50 years
Magnesium	65.5% 275mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	75.2% 1.73mg	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	62% 433mg	54.4% 381mg	700mg per day for Men 19-50 years
Potassium	21% 714mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	253% 139μg	5.64% 3.1μg	55μg per day for Men 19-50 years
Sodium	9.53% 143mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	41.5% 4.57mg	46% 5.04mg	11mg per day for Men 19-50 years
Water	0.085% 3.15g	0.36% 13.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oil Roasted Mixed Nuts vs Adzuki Beans:

• Lightly Salted Oil Roasted Mixed Nuts have 1.5 times more Vitamin B2 than Raw Adzuki Beans.
• While Raw Adzuki Beans contain 1.3 times more Vitamin B1, 1.3 times more Vitamin B3, 2.4 times more Vitamin B5 and 6 times more Vitamin B9 than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts and Raw Adzuki Beans have similar amounts of Vitamin B6 per 100 g.
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Raw Adzuki Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Oil Roasted Mixed Nuts vs Adzuki Beans:

• Lightly Salted Oil Roasted Mixed Nuts have 2 times more Calcium, 1.5 times more Copper, 2.2 times more Magnesium, 1.2 times more Manganese, 44.9 times more Selenium and 28.6 times more Sodium than Raw Adzuki Beans.
• While Raw Adzuki Beans contain 1.8 times more Potassium than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts and Raw Adzuki Beans have similar amounts of Iron, Phosphorus and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Lightly Salted Oil Roasted Mixed Nuts have 1.8 times more Energy, 94.3 times more Fat, 37.4 times more Saturated Fat and 95.1 times more Omega 6 than Raw Adzuki Beans.
• While Raw Adzuki Beans contain 2.5 times more Carbohydrate and 1.8 times more Fiber than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts and Raw Adzuki Beans have similar amounts of Protein per 100 g.
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Raw Adzuki Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.