Comparing Nutrients in 500 calories Boiled Young BroadbeansVS Almonds

Weight per 500 calories

Boiled Young Broadbeans

807g

Almonds

86.4g

Almonds have 9.3 times more energy per unit of mass than Boiled and Drained Young Broadbeans, which is very high in comparison to other foods. Boiled Young Broadbeans having low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Young Broadbeans

30%

63%

Almonds

14%

72%

14%

500 kcal ▼

Macro Nutrients

Boiled Young Broadbeansvs 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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4.16%4.03g

Fat

44.5%43g

4.03 gvs43 g

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

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3.58%1.15g

Saturated Fat

10.3%3.3g

1.15 gvs3.3 g

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

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92%1.47g

Omega 3

0.16%0.003g

1.47 gvs0.003 g

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

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5.74%0.98g

Omega 6

62.6%10.6g

0.98 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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62.7%81.5g

Carbohydrate

14.3%18.6g

81.5 gvs18.6 g

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

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Sugars

5.2%3.76g

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

NA 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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76.4%29g

Fiber

28.4%10.8g

29 gvs10.8 g

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

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69%38.7g

Protein

32.6%18.3g

38.7 gvs18.3 g

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

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Vitamins

Boiled Young Broadbeansvs Almonds

12.5%113μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

113 μgvs0 μg

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

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86%1.03mg

Vitamin B1

14.8%0.18mg

Thiamine

1.03 mgvs0.18 mg

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

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56%0.73mg

Vitamin B2

75.6%0.98mg

Riboflavin

0.73 mgvs0.98 mg

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

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60.5%9.68mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

9.68 mgvs3.12 mg

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

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10.6%0.53mg

Vitamin B5

8.13%0.41mg

Pantothenic acid

0.53 mgvs0.41 mg

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

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18%0.23mg

Vitamin B6

9.1%0.12mg

Pyridoxine

0.23 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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117%468μg

Vitamin B9

9.5%38μg

Folates and Folic Acid

468 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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177%160mg

Vitamin C

0%0mg

Ascorbic acid

160 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

148%22mg

Tocopherols and Tocotrienols

NA mgvs22 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 Young Broadbeansvs Almonds

14.5%145mg

Calcium

23.2%232mg

145 mgvs232 mg

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

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53.8%0.48mg

Copper

99%0.89mg

0.48 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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151%12mg

Iron

40%3.2mg

12 mgvs3.2 mg

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

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59.5%250mg

Magnesium

55.5%233mg

250 mgvs233 mg

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

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92%2.1mg

Manganese

82%1.9mg

2.1 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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84%589mg

Phosphorus

59.3%415mg

589 mgvs415 mg

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

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45.8%1556mg

Potassium

18.6%633mg

1556 mgvs633 mg

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

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14.7%8.06μg

Selenium

6.44%3.54μg

8.06 μgvs3.54 μg

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

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22%331mg

Sodium

0.058%0.86mg

331 mgvs0.86 mg

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

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34.5%3.8mg

Zinc

24.5%2.7mg

3.8 mgvs2.7 mg

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

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18.2%675g

Water

0.1%3.8g

675 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 Boiled Young Broadbeans vs Almonds:

Boiled and Drained Young Broadbeans have more Vitamin A, 5.8 times more Vitamin B1, 3.1 times more Vitamin B3, 1.3 times more Vitamin B5, 2 times more Vitamin B6, 12.3 times more Vitamin B9 and more Vitamin C than Almonds.
While Almonds contain 1.4 times more Vitamin B2 than Boiled and Drained Young Broadbeans.
Both Boiled and Drained Young Broadbeans as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Young Broadbeans vs Almonds:

Boiled and Drained Young Broadbeans have 3.8 times more Iron, 1.4 times more Phosphorus, 2.5 times more Potassium, 2.3 times more Selenium, 382.9 times more Sodium, 1.4 times more Zinc and 177.2 times more Water than Almonds.
While Almonds contain 1.6 times more Calcium and 1.8 times more Copper than Boiled and Drained Young Broadbeans.
Both Boiled and Drained Young Broadbeans and Almonds have similar amounts of Magnesium and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Young Broadbeans have 566.5 times more Omega 3, 4.4 times more Carbohydrate, 2.7 times more Fiber and 2.1 times more Protein than Almonds.
While Almonds contain 10.7 times more Fat, 2.9 times more Saturated Fat and 10.9 times more Omega 6 than Boiled and Drained Young Broadbeans.
Both Boiled and Drained Young Broadbeans and Almonds have similar amounts of Energy per 500 kcal.
Both Boiled and Drained Young Broadbeans as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Young BroadbeansVS BroccoliAlmondsVS BroccoliBoiled Young BroadbeansVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 500 calories Boiled Young BroadbeansVS Almonds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: