Comparing Nutrients in 100 grams Yardlong Beans VS Blanched Almonds

Macros Ratio

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

Macro Nutrients

	Yardlong Beans	Blanched Almonds	Recommended Dietary Allowance
Energy	12% 347kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	12.4% 3.95g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.31g	72.7% 12.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.6% 62g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	NA	6.4% 4.63g	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% 0g	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	% 0.03g	g per day for Men 19-50 years
Sucrose	NA	% 4.46g	g per day for Men 19-50 years
Fiber	29% 11g	26% 9.9g	38g per day for Men 19-50 years
Protein	43.4% 24.3g	38.2% 21.4g	56g per day for Men 19-50 years

Vitamins

	Yardlong Beans	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	54.7% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.16mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	6.28% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	8.85% 0.12mg	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	165% 658μg	12.3% 49μg	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	1.78% 1.6mg	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	NA	158% 23.8mg	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

	Yardlong Beans	Blanched Almonds	Recommended Dietary Allowance
Calcium	14% 138mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	114% 1.03mg	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	108% 8.6mg	41% 3.28mg	8mg per day for Men 19-50 years
Magnesium	80.5% 338mg	64% 268mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	79.8% 1.84mg	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	80% 559mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	34% 1157mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	15% 8.2μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	0.23% 8.43g	0.12% 4.5g	3700g per day for Men 19-50 years

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

• Raw Yardlong Beans have 4.6 times more Vitamin B1, 5 times more Vitamin B5, 3.2 times more Vitamin B6, 13.4 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 3 times more Vitamin B2 and 1.6 times more Vitamin B3 than Raw Yardlong Beans.
• Both Raw Yardlong Beans as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Raw Yardlong Beans have 2.6 times more Iron, 1.3 times more Magnesium, 1.8 times more Potassium and 2.6 times more Selenium than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Calcium than Raw Yardlong Beans.
• Both Raw Yardlong Beans and Blanched Almonds have similar amounts of Copper, Manganese, Phosphorus, Sodium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Yardlong Beans have 64.5 times more Omega 3 and 3.3 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Energy, 40.1 times more Fat, 11.7 times more Saturated Fat and 40.1 times more Omega 6 than Raw Yardlong Beans.
• Both Raw Yardlong Beans and Blanched Almonds have similar amounts of Fiber and Protein per 100 g.
• Both Raw Yardlong Beans as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.