Comparing Nutrients in 500 calories Boiled Young BroadbeansVS Oil Roasted Almonds

Weight per 500 calories

Boiled Young Broadbeans

807g

Oil Roasted Almonds

82.4g

Oil Roasted Almonds have 9.8 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 Oil Roasted Almonds?

Macros Ratio

Protein Fat Carbs

Boiled Young Broadbeans

30%

63%

Oil Roasted Almonds

13%

76%

11%

500 kcal ▼

Macro Nutrients

Boiled Young Broadbeansvs Oil Roasted 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

47%45.4g

4.03 gvs45.4 g

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

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3.58%1.15g

Saturated Fat

11%3.47g

1.15 gvs3.47 g

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

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92%1.47g

Omega 3

0%0g

1.47 gvs0 g

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

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5.74%0.98g

Omega 6

65.5%11g

0.98 gvs11 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

11.2%14.6g

81.5 gvs14.6 g

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

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Sugars

5.17%3.75g

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

NA gvs3.75 g

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

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Fructose

0%0g

≤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 g

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

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Glucose

%0.033g

NA gvs0.033 g

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

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Sucrose

%3.6g

NA gvs3.6 g

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

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76.4%29g

Fiber

22.8%8.65g

29 gvs8.65 g

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

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69%38.7g

Protein

31.2%17.5g

38.7 gvs17.5 g

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

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Vitamins

Boiled Young Broadbeansvs Oil Roasted 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

6.3%0.076mg

Thiamine

1.03 mgvs0.076 mg

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

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56%0.73mg

Vitamin B2

49.5%0.64mg

Riboflavin

0.73 mgvs0.64 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%3mg

Niacin, nicotinic acid, niacinamide

9.68 mgvs3 mg

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

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10.6%0.53mg

Vitamin B5

3.77%0.19mg

Pantothenic acid

0.53 mgvs0.19 mg

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

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18%0.23mg

Vitamin B6

7.48%0.097mg

Pyridoxine

0.23 mgvs0.097 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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117%468μg

Vitamin B9

5.56%22.2μg

Folates and Folic Acid

468 μgvs22.2 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

143%21.4mg

Tocopherols and Tocotrienols

NA mgvs21.4 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 Oil Roasted Almonds

14.5%145mg

Calcium

24%240mg

145 mgvs240 mg

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

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53.8%0.48mg

Copper

87.4%0.79mg

0.48 mgvs0.79 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

38%3.03mg

12 mgvs3.03 mg

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

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59.5%250mg

Magnesium

53.7%226mg

250 mgvs226 mg

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

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92%2.1mg

Manganese

88%2.03mg

2.1 mgvs2.03 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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84%589mg

Phosphorus

55%384mg

589 mgvs384 mg

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

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45.8%1556mg

Potassium

17%576mg

1556 mgvs576 mg

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

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14.7%8.06μg

Selenium

6.14%3.38μg

8.06 μgvs3.38 μg

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

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22%331mg

Sodium

0.055%0.82mg

331 mgvs0.82 mg

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

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34.5%3.8mg

Zinc

23%2.53mg

3.8 mgvs2.53 mg

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

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18.2%675g

Water

0.062%2.3g

675 gvs2.3 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 Oil Roasted Almonds:

Boiled and Drained Young Broadbeans have more Vitamin A, 13.6 times more Vitamin B1, 3.2 times more Vitamin B3, 2.8 times more Vitamin B5, 2.4 times more Vitamin B6, 21 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
Both Boiled and Drained Young Broadbeans and Oil Roasted Almonds have similar amounts of Vitamin B2 per 500 kcal.
Both Boiled and Drained Young Broadbeans as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Boiled and Drained Young Broadbeans have 4 times more Iron, 1.5 times more Phosphorus, 2.7 times more Potassium, 2.4 times more Selenium, 401.4 times more Sodium, 1.5 times more Zinc and 292.7 times more Water than Oil Roasted Almonds.
While Oil Roasted Almonds contain 1.7 times more Calcium and 1.6 times more Copper than Boiled and Drained Young Broadbeans.
Both Boiled and Drained Young Broadbeans and Oil Roasted Almonds have similar amounts of Magnesium and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Young Broadbeans have more Omega 3, 5.6 times more Carbohydrate, 3.4 times more Fiber and 2.2 times more Protein than Oil Roasted Almonds.
While Oil Roasted Almonds contain 11.3 times more Fat, 3 times more Saturated Fat and 11.4 times more Omega 6 than Boiled and Drained Young Broadbeans.
Both Boiled and Drained Young Broadbeans and Oil Roasted Almonds have similar amounts of Energy per 500 kcal.
Both Boiled and Drained Young Broadbeans as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Young BroadbeansVS BroccoliOil Roasted AlmondsVS BroccoliBoiled Young BroadbeansVS Almond pasteOil Roasted AlmondsVS Almond paste

Compare Foods

Comparing Nutrients in 500 calories Boiled Young BroadbeansVS Oil Roasted Almonds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: