Comparing Nutrients in 500 calories AlmondsVS Hyacinth-Young beans

Weight per 500 calories

Almonds

86.4g

Hyacinth-Young beans

1087g

Almonds have 12.6 times more energy per 100g than Hyacinth-Young beans. It has very high energy density when compared to other foods. Raw Hyacinth-Young beans having low energy density.

Which food has more nutrients per 500 calories - Almonds or Hyacinth-Young beans?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Hyacinth-Young beans

18%

78%

500 kcal ▼

Macro Nutrients

Almondsvs Hyacinth-Young beans

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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44.5%43g

Fat

2.24%2.17g

43 gvs2.17 g

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

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10.3%3.3g

Saturated Fat

3%0.96g

3.3 gvs0.96 g

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

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0.16%0.003g

Omega 3

4.76%0.076g

0.003 gvs0.076 g

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

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62.6%10.6g

Omega 6

0.064%0.011g

10.6 gvs0.011 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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14.3%18.6g

Carbohydrate

77%100g

18.6 gvs100 g

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

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5.2%3.76g

Sugars

61%44.3g

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

3.76 gvs44.3 g

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

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0.13%0.095g

Fructose

≤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]

0.095 gvsNA g

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

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%0.15g

Glucose

0.15 gvsNA g

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

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%3.4g

Sucrose

3.4 gvsNA g

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

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28.4%10.8g

Fiber

94%36g

10.8 gvs36 g

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

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32.6%18.3g

Protein

40.8%23g

18.3 gvs23 g

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

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Vitamins

Almondsvs Hyacinth-Young beans

0%0μg

Vitamin A

52%467μg

RAE, retinol activity equivalents

0 μgvs467 μg

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

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14.8%0.18mg

Vitamin B1

69.7%0.84mg

Thiamine

0.18 mgvs0.84 mg

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

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75.6%0.98mg

Vitamin B2

77%1mg

Riboflavin

0.98 mgvs1 mg

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

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19.5%3.12mg

Vitamin B3

35.3%5.65mg

Niacin, nicotinic acid, niacinamide

3.12 mgvs5.65 mg

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

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8.13%0.41mg

Vitamin B5

12%0.6mg

Pantothenic acid

0.41 mgvs0.6 mg

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

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9.1%0.12mg

Vitamin B6

20%0.26mg

Pyridoxine

0.12 mgvs0.26 mg

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

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164%49.2μg

Vitamin B7

Biotin

49.2 μgvsNA μg

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

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9.5%38μg

Vitamin B9

168%674μg

Folates and Folic Acid

38 μgvs674 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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0%0mg

Vitamin C

156%140mg

Ascorbic acid

0 mgvs140 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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148%22mg

Vitamin E

37%5.54mg

Tocopherols and Tocotrienols

22 mgvs5.54 mg

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

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0%0μg

Vitamin K

164%197μg

Phytomenadione or phylloquinone

0 μgvs197 μg

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

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Minerals

Almondsvs Hyacinth-Young beans

23.2%232mg

Calcium

54.3%543mg

232 mgvs543 mg

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

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99%0.89mg

Copper

56.8%0.51mg

0.89 mgvs0.51 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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40%3.2mg

Iron

101%8.04mg

3.2 mgvs8.04 mg

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

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55.5%233mg

Magnesium

104%435mg

233 mgvs435 mg

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

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82%1.9mg

Manganese

97%2.23mg

1.9 mgvs2.23 mg

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

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87%39μg

Molybdenum

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

39 μgvsNA μg

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

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59.3%415mg

Phosphorus

76%533mg

415 mgvs533 mg

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

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18.6%633mg

Potassium

80.6%2739mg

633 mgvs2739 mg

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

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6.44%3.54μg

Selenium

29.6%16.3μg

3.54 μgvs16.3 μg

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

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0.058%0.86mg

Sodium

1.45%21.7mg

0.86 mgvs21.7 mg

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

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24.5%2.7mg

Zinc

36.6%4.02mg

2.7 mgvs4.02 mg

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

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0.1%3.8g

Water

26%955g

3.8 gvs955 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 Almonds vs Hyacinth-Young beans:

Almonds have 4 times more Vitamin E than Raw Hyacinth-Young beans.
While Raw Hyacinth-Young beans contain 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.
Both Almonds and Raw Hyacinth-Young beans have similar amounts of Vitamin B2 per 500 kcal.
Both Almonds as well as Raw Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Hyacinth-Young beans:

Almonds have 1.7 times more Copper than Raw Hyacinth-Young beans.
While Raw Hyacinth-Young beans contain 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.
Both Almonds and Raw Hyacinth-Young beans have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Almonds have 19.8 times more Fat, 3.4 times more Saturated Fat and 979.1 times more Omega 6 than Raw Hyacinth-Young beans.
While Raw Hyacinth-Young beans contain 5.4 times more Carbohydrate, 11.8 times more Sugars and 3.3 times more Fiber than Almonds.
Both Almonds and Raw Hyacinth-Young beans have similar amounts of Energy and Protein per 500 kcal.
Both Almonds as well as Raw Hyacinth-Young beans have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

AlmondsVS Blanched AlmondsHyacinth-Young beansVS Blanched AlmondsAlmondsVS Boiled Hyacinth-Young beansHyacinth-Young beansVS Boiled Hyacinth-Young beans

Compare Foods

Comparing Nutrients in 500 calories AlmondsVS Hyacinth-Young beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Almonds or Hyacinth-Young beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: