Comparing Nutrients in 500 calories Broadbeans VS Almonds

Weight per 500 calories

Broadbeans

147g

Almonds

86.4g

Almonds have 1.7 times more energy per unit of mass than Raw Broadbeans , which is very high in comparison to other foods. Broadbeans having high energy density.

Which food has more nutrients per 500 calories - Broadbeans or Almonds?

Macros Ratio

Protein Fat Carbs

Broadbeans

30%

66%

Almonds

14%

72%

14%

500 kcal ▼

Macro Nutrients

Broadbeans vs Almonds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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2.3%2.24g

Fat

44.5%43g

2.24 gvs43 g

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

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1.16%0.37g

Saturated Fat

10.3%3.3g

0.37 gvs3.3 g

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

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4.2%0.067g

Omega 3

0.16%0.003g

0.067 gvs0.003 g

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

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5%0.85g

Omega 6

62.6%10.6g

0.85 gvs10.6 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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65.7%85.5g

Carbohydrate

14.3%18.6g

85.5 gvs18.6 g

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

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11.5%8.36g

Sugars

5.2%3.76g

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

8.36 gvs3.76 g

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

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Fructose

0.13%0.095g

≤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 gvs0.095 g

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

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Glucose

%0.15g

NA gvs0.15 g

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

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Sucrose

%3.4g

NA gvs3.4 g

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

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96%36.7g

Fiber

28.4%10.8g

36.7 gvs10.8 g

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

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68.4%38.3g

Protein

32.6%18.3g

38.3 gvs18.3 g

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

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Vitamins

Broadbeans vs Almonds

0.49%4.4μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

4.4 μgvs0 μg

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

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

68%0.81mg

Vitamin B1

14.8%0.18mg

Thiamine

0.81 mgvs0.18 mg

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

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37.6%0.49mg

Vitamin B2

75.6%0.98mg

Riboflavin

0.49 mgvs0.98 mg

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

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26%4.15mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

4.15 mgvs3.12 mg

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

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28.6%1.43mg

Vitamin B5

8.13%0.41mg

Pantothenic acid

1.43 mgvs0.41 mg

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

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41.3%0.54mg

Vitamin B6

9.1%0.12mg

Pyridoxine

0.54 mgvs0.12 mg

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

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Vitamin B7

164%49.2μg

Biotin

NA μgvs49.2 μg

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

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155%620μg

Vitamin B9

9.5%38μg

Folates and Folic Acid

620 μgvs38 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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2.3%2.05mg

Vitamin C

0%0mg

Ascorbic acid

2.05 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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0.49%0.073mg

Vitamin E

148%22mg

Tocopherols and Tocotrienols

0.073 mgvs22 mg

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

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11%13μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

13 μgvs0 μg

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

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Minerals

Broadbeans vs Almonds

15%151mg

Calcium

23.2%232mg

151 mgvs232 mg

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

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134%1.2mg

Copper

99%0.89mg

1.2 mgvs0.89 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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123%9.82mg

Iron

40%3.2mg

9.82 mgvs3.2 mg

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

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67%282mg

Magnesium

55.5%233mg

282 mgvs233 mg

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

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104%2.4mg

Manganese

82%1.9mg

2.4 mgvs1.9 mg

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

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Molybdenum

87%39μg

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

NA μgvs39 μg

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

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88%617mg

Phosphorus

59.3%415mg

617 mgvs415 mg

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

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45.8%1557mg

Potassium

18.6%633mg

1557 mgvs633 mg

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

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22%12μg

Selenium

6.44%3.54μg

12 μgvs3.54 μg

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

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1.27%19mg

Sodium

0.058%0.86mg

19 mgvs0.86 mg

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

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42%4.6mg

Zinc

24.5%2.7mg

4.6 mgvs2.7 mg

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

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0.44%16g

Water

0.1%3.8g

16 gvs3.8 g

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

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Lets compare vitamin content per 500 calories of Broadbeans vs Almonds:

Raw Broadbeans have 4.6 times more Vitamin B1, 1.3 times more Vitamin B3, 3.5 times more Vitamin B5, 4.5 times more Vitamin B6, 16.3 times more Vitamin B9 and more Vitamin K than Almonds.
While Almonds contain 2 times more Vitamin B2 and 301.9 times more Vitamin E than Raw Broadbeans .
Both Raw Broadbeans as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Broadbeans vs Almonds:

Raw Broadbeans have 1.4 times more Copper, 3.1 times more Iron, 1.2 times more Magnesium, 1.3 times more Manganese, 1.5 times more Phosphorus, 2.5 times more Potassium, 3.4 times more Selenium and 1.7 times more Zinc than Almonds.
While Almonds contain 1.5 times more Calcium than Raw Broadbeans .

Comparison of macro-nutrients per 500 calories:

Raw Broadbeans have 4.6 times more Carbohydrate, 2.2 times more Sugars, 3.4 times more Fiber and 2.1 times more Protein than Almonds.
While Almonds contain 19.2 times more Fat, 8.8 times more Saturated Fat and 12.5 times more Omega 6 than Raw Broadbeans .
Both Raw Broadbeans and Almonds have similar amounts of Energy per 500 kcal.
Both Raw Broadbeans as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Broadbeans VS Boiled Broadbeans AlmondsVS Boiled Broadbeans Broadbeans VS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 500 calories Broadbeans VS Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Broadbeans or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: