Comparing Nutrients in 300 calories Hyacinth-Young beansVS Almonds

Weight per 300 calories

Hyacinth-Young beans

652g

Almonds

51.8g

Almonds have 12.6 times more energy per unit of mass than Raw Hyacinth-Young beans, which is very high in comparison to other foods. Hyacinth-Young beans having low energy density.

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

Macros Ratio

Protein Fat Carbs

Hyacinth-Young beans

18%

78%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Hyacinth-Young beansvs 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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1.34%1.3g

Fat

26.7%26g

1.3 gvs26 g

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

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1.8%0.57g

Saturated Fat

6.16%1.97g

0.57 gvs1.97 g

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

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2.85%0.046g

Omega 3

0.097%0.002g

0.046 gvs0.002 g

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

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0.038%0.007g

Omega 6

37.6%6.4g

0.007 gvs6.4 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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46%60g

Carbohydrate

8.6%11g

60 gvs11 g

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

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36.7%26.6g

Sugars

3.1%2.25g

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

26.6 gvs2.25 g

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

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Fructose

0.079%0.057g

≤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 gvs0.057 g

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

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Glucose

%0.088g

NA gvs0.088 g

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

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Sucrose

%2.05g

NA gvs2.05 g

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

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56.6%21.5g

Fiber

17%6.48g

21.5 gvs6.48 g

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

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24.5%13.7g

Protein

19.6%11g

13.7 gvs11 g

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

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Vitamins

Hyacinth-Young beansvs Almonds

31%280μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

280 μgvs0 μg

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

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42%0.5mg

Vitamin B1

8.85%0.11mg

Thiamine

0.5 mgvs0.11 mg

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

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46%0.6mg

Vitamin B2

45.4%0.59mg

Riboflavin

0.6 mgvs0.59 mg

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

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21%3.4mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

3.4 mgvs1.87 mg

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

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7.17%0.36mg

Vitamin B5

4.9%0.24mg

Pantothenic acid

0.36 mgvs0.24 mg

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

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12%0.16mg

Vitamin B6

5.46%0.071mg

Pyridoxine

0.16 mgvs0.071 mg

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

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Vitamin B7

98%29.5μg

Biotin

NA μgvs29.5 μg

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

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101%404μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

404 μgvs22.8 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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93%84mg

Vitamin C

0%0mg

Ascorbic acid

84 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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22%3.33mg

Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

3.33 mgvs13.3 mg

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

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98%118μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

118 μgvs0 μg

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

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Minerals

Hyacinth-Young beansvs Almonds

32.6%326mg

Calcium

14%139mg

326 mgvs139 mg

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

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34%0.31mg

Copper

59.4%0.53mg

0.31 mgvs0.53 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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60.3%4.83mg

Iron

24%1.92mg

4.83 mgvs1.92 mg

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

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62%261mg

Magnesium

33.3%140mg

261 mgvs140 mg

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

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58%1.34mg

Manganese

49%1.13mg

1.34 mgvs1.13 mg

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

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Molybdenum

52%23.5μg

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

NA μgvs23.5 μg

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

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45.7%320mg

Phosphorus

35.6%249mg

320 mgvs249 mg

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

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48.3%1643mg

Potassium

11%380mg

1643 mgvs380 mg

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

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17.8%9.8μg

Selenium

3.86%2.12μg

9.8 μgvs2.12 μg

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

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0.87%13mg

Sodium

0.035%0.52mg

13 mgvs0.52 mg

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

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22%2.4mg

Zinc

14.7%1.6mg

2.4 mgvs1.6 mg

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

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15.5%573g

Water

0.062%2.3g

573 gvs2.3 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 Hyacinth-Young beans vs Almonds:

Raw Hyacinth-Young beans have more Vitamin A, 4.7 times more Vitamin B1, 1.8 times more Vitamin B3, 1.5 times more Vitamin B5, 2.2 times more Vitamin B6, 17.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
While Almonds contain 4 times more Vitamin E than Raw Hyacinth-Young beans.
Both Raw Hyacinth-Young beans and Almonds have similar amounts of Vitamin B2 per 300 kcal.
Both Raw Hyacinth-Young beans as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Raw Hyacinth-Young beans have 2.3 times more Calcium, 2.5 times more Iron, 1.9 times more Magnesium, 1.3 times more Phosphorus, 4.3 times more Potassium, 4.6 times more Selenium, 1.5 times more Zinc and 250.8 times more Water than Almonds.
While Almonds contain 1.7 times more Copper than Raw Hyacinth-Young beans.
Both Raw Hyacinth-Young beans and Almonds have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Hyacinth-Young beans have 5.4 times more Carbohydrate, 11.8 times more Sugars, 3.3 times more Fiber and 1.2 times more Protein than Almonds.
While Almonds contain 19.8 times more Fat, 3.4 times more Saturated Fat and 979.1 times more Omega 6 than Raw Hyacinth-Young beans.
Both Raw Hyacinth-Young beans and Almonds have similar amounts of Energy per 300 kcal.
Both Raw Hyacinth-Young beans as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Hyacinth-Young beansVS Boiled Hyacinth-Young beansAlmondsVS Boiled Hyacinth-Young beansHyacinth-Young beansVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories Hyacinth-Young beansVS Almonds

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: