Comparing Nutrients in 500 calories Boiled Mungo BeansVS Roasted Almonds

Weight per 500 calories

Boiled Mungo Beans

476g

Roasted Almonds

83.6g

Dry Roasted Almonds have 5.7 times more energy per unit of mass than Boiled Mungo Beans, which is very high in comparison to other foods. Boiled Mungo Beans having average energy density.

Which food has more nutrients per 500 calories - Boiled Mungo Beans or Roasted Almonds?

Macros Ratio

Protein Fat Carbs

Boiled Mungo Beans

28%

67%

Roasted Almonds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Boiled Mungo Beansvs 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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2.7%2.6g

Fat

45.3%44g

2.6 gvs44 g

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

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0.57%0.18g

Saturated Fat

10.7%3.42g

0.18 gvs3.42 g

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

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100%1.6g

Omega 3

0.52%0.008g

1.6 gvs0.008 g

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

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0.67%0.11g

Omega 6

63.7%11g

0.11 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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67%87.3g

Carbohydrate

13.5%17.6g

87.3 gvs17.6 g

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

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13.2%9.57g

Sugars

5.6%4.06g

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

9.57 gvs4.06 g

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

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Fructose

0.012%0.008g

≤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 gvs0.008 g

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

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Glucose

%0.008g

NA gvs0.008 g

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

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Sucrose

%3.97g

NA gvs3.97 g

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

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80.2%30.5g

Fiber

24%9.1g

30.5 gvs9.1 g

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

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64%36g

Protein

31.3%17.5g

36 gvs17.5 g

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

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Vitamins

Boiled Mungo Beansvs Roasted Almonds

1.06%9.52μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

9.52 μgvs0 μg

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

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59.5%0.71mg

Vitamin B1

5.37%0.064mg

Thiamine

0.71 mgvs0.064 mg

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

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27.5%0.36mg

Vitamin B2

77%1mg

Riboflavin

0.36 mgvs1 mg

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

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44.6%7.14mg

Vitamin B3

19%3.04mg

Niacin, nicotinic acid, niacinamide

7.14 mgvs3.04 mg

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

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41.2%2.06mg

Vitamin B5

5.37%0.27mg

Pantothenic acid

2.06 mgvs0.27 mg

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

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21.2%0.28mg

Vitamin B6

8.75%0.11mg

Pyridoxine

0.28 mgvs0.11 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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112%448μg

Vitamin B9

11.5%46μg

Folates and Folic Acid

448 μgvs46 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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5.3%4.76mg

Vitamin C

0%0mg

Ascorbic acid

4.76 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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4.76%0.71mg

Vitamin E

133%20mg

Tocopherols and Tocotrienols

0.71 mgvs20 mg

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

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10.7%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

Boiled Mungo Beansvs Roasted Almonds

25.2%252mg

Calcium

22.4%224mg

252 mgvs224 mg

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

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73.5%0.66mg

Copper

102%0.92mg

0.66 mgvs0.92 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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104%8.33mg

Iron

39%3.1mg

8.33 mgvs3.1 mg

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

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71.4%300mg

Magnesium

55.5%233mg

300 mgvs233 mg

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

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85.3%1.96mg

Manganese

81%1.87mg

1.96 mgvs1.87 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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106%743mg

Phosphorus

56.3%394mg

743 mgvs394 mg

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

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32.4%1100mg

Potassium

17.5%596mg

1100 mgvs596 mg

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

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21.6%12μg

Selenium

3.04%1.67μg

12 μgvs1.67 μg

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

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2.22%33.3mg

Sodium

0.17%2.5mg

33.3 mgvs2.5 mg

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

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36%3.95mg

Zinc

25%2.77mg

3.95 mgvs2.77 mg

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

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9.33%345g

Water

0.054%2g

345 gvs2 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 Mungo Beans vs Roasted Almonds:

Boiled Mungo Beans have 11.1 times more Vitamin B1, 2.3 times more Vitamin B3, 7.7 times more Vitamin B5, 2.4 times more Vitamin B6, 9.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
While Dry Roasted Almonds contain 2.8 times more Vitamin B2 and 28 times more Vitamin E than Boiled Mungo Beans.
Both Boiled Mungo Beans as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Mungo Beans vs Roasted Almonds:

Boiled Mungo Beans have 2.7 times more Iron, 1.3 times more Magnesium, 1.9 times more Phosphorus, 1.8 times more Potassium, 7.1 times more Selenium, 1.4 times more Zinc and 171.4 times more Water than Dry Roasted Almonds.
While Dry Roasted Almonds contain 1.4 times more Copper than Boiled Mungo Beans.
Both Boiled Mungo Beans and Dry Roasted Almonds have similar amounts of Calcium and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled Mungo Beans have 190.8 times more Omega 3, 5 times more Carbohydrate, 2.4 times more Sugars, 3.3 times more Fiber and 2 times more Protein than Dry Roasted Almonds.
While Dry Roasted Almonds contain 16.8 times more Fat, 18.9 times more Saturated Fat and 94.7 times more Omega 6 than Boiled Mungo Beans.
Both Boiled Mungo Beans and Dry Roasted Almonds have similar amounts of Energy per 500 kcal.
Both Boiled Mungo Beans as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Mungo BeansVS Split Green PeasRoasted AlmondsVS Split Green PeasBoiled Mungo BeansVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

Compare Foods

Comparing Nutrients in 500 calories Boiled Mungo BeansVS Roasted Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Mungo Beans or Roasted Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: