Comparing Nutrients in 300 calories Boiled Hyacinth-Young beansVS Roasted Almonds

Weight per 300 calories

Boiled Hyacinth-Young beans

600g

Roasted Almonds

50.2g

Dry Roasted Almonds have 12 times more energy per unit of mass than Boiled and Drained Hyacinth-Young beans, which is very high in comparison to other foods. Boiled Hyacinth-Young beans having low energy density.

Which food has more nutrients per 300 calories - Boiled Hyacinth-Young beans or Roasted Almonds?

Macros Ratio

Protein Fat Carbs

Boiled Hyacinth-Young beans

23%

72%

Roasted Almonds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Boiled Hyacinth-Young beansvs Roasted Almonds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.67%1.62g

Fat

27%26.4g

1.62 gvs26.4 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.23%0.71g

Saturated Fat

6.4%2.05g

0.71 gvs2.05 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.38%0.054g

Omega 3

0.31%0.005g

0.054 gvs0.005 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.071%0.012g

Omega 6

38.2%6.5g

0.012 gvs6.5 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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42.5%55.2g

Carbohydrate

8.1%10.5g

55.2 gvs10.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

3.36%2.44g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs2.44 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.007%0.005g

≤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]

NA gvs0.005 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.005g

NA gvs0.005 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%2.4g

NA gvs2.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Fiber

14.4%5.47g

NA gvs5.47 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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31.6%17.7g

Protein

18.8%10.5g

17.7 gvs10.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Hyacinth-Young beansvs Roasted Almonds

4.67%42μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

42 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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28%0.34mg

Vitamin B1

3.2%0.039mg

Thiamine

0.34 mgvs0.039 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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40.6%0.53mg

Vitamin B2

46%0.6mg

Riboflavin

0.53 mgvs0.6 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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18%2.88mg

Vitamin B3

11.4%1.82mg

Niacin, nicotinic acid, niacinamide

2.88 mgvs1.82 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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6.36%0.32mg

Vitamin B5

3.22%0.16mg

Pantothenic acid

0.32 mgvs0.16 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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10.6%0.14mg

Vitamin B6

5.25%0.068mg

Pyridoxine

0.14 mgvs0.068 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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70.5%282μg

Vitamin B9

6.9%27.6μg

Folates and Folic Acid

282 μgvs27.6 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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34%30.6mg

Vitamin C

0%0mg

Ascorbic acid

30.6 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

80%12mg

Tocopherols and Tocotrienols

NA mgvs12 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Hyacinth-Young beansvs Roasted Almonds

24.6%246mg

Calcium

13.4%134mg

246 mgvs134 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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32%0.29mg

Copper

61.3%0.55mg

0.29 mgvs0.55 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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57%4.56mg

Iron

23.4%1.87mg

4.56 mgvs1.87 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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60%252mg

Magnesium

33.3%140mg

252 mgvs140 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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54.8%1.26mg

Manganese

48.7%1.1mg

1.26 mgvs1.1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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42%294mg

Phosphorus

33.8%236mg

294 mgvs236 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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46.2%1572mg

Potassium

10.5%358mg

1572 mgvs358 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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17.5%9.6μg

Selenium

1.82%1μg

9.6 μgvs1 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.8%12mg

Sodium

0.1%1.5mg

12 mgvs1.5 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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20.7%2.28mg

Zinc

15%1.66mg

2.28 mgvs1.66 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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14%521g

Water

0.033%1.2g

521 gvs1.2 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Boiled Hyacinth-Young beans vs Roasted Almonds:

Boiled and Drained Hyacinth-Young beans have more Vitamin A, 8.7 times more Vitamin B1, 1.6 times more Vitamin B3, 2 times more Vitamin B5, 2 times more Vitamin B6, 10.2 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
Both Boiled and Drained Hyacinth-Young beans and Dry Roasted Almonds have similar amounts of Vitamin B2 per 300 kcal.
Both Boiled and Drained Hyacinth-Young beans as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Hyacinth-Young beans vs Roasted Almonds:

Boiled and Drained Hyacinth-Young beans have 1.8 times more Calcium, 2.4 times more Iron, 1.8 times more Magnesium, 1.2 times more Phosphorus, 4.4 times more Potassium, 9.6 times more Selenium, 1.4 times more Zinc and 431.3 times more Water than Dry Roasted Almonds.
While Dry Roasted Almonds contain 1.9 times more Copper than Boiled and Drained Hyacinth-Young beans.
Both Boiled and Drained Hyacinth-Young beans and Dry Roasted Almonds have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Hyacinth-Young beans have 10.8 times more Omega 3, 5.2 times more Carbohydrate and 1.7 times more Protein than Dry Roasted Almonds.
While Dry Roasted Almonds contain 16.3 times more Fat, 2.9 times more Saturated Fat and 541.2 times more Omega 6 than Boiled and Drained Hyacinth-Young beans.
Both Boiled and Drained Hyacinth-Young beans and Dry Roasted Almonds have similar amounts of Energy per 300 kcal.
Both Boiled and Drained Hyacinth-Young beans as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Hyacinth-Young beansVS Jerusalem-artichokesRoasted AlmondsVS Jerusalem-artichokesBoiled Hyacinth-Young beansVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

Compare Foods

Comparing Nutrients in 300 calories Boiled Hyacinth-Young beansVS Roasted Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Hyacinth-Young beans or Roasted Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: