Comparing Nutrients in 500 calories AlmondsVS Yardlong Beans

Weight per 500 calories

Almonds

86.4g

Yardlong Beans

144g

Almonds have 1.7 times more energy per 100g than Yardlong Beans. It has very high energy density when compared to other foods. Raw Yardlong Beans having high energy density.

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

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Yardlong Beans

27%

70%

500 kcal ▼

Macro Nutrients

Almondsvs Yardlong 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

1.95%1.9g

43 gvs1.9 g

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

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10.3%3.3g

Saturated Fat

1.53%0.49g

3.3 gvs0.49 g

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

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0.16%0.003g

Omega 3

23.2%0.37g

0.003 gvs0.37 g

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

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62.6%10.6g

Omega 6

2.6%0.44g

10.6 gvs0.44 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

68.6%89.2g

18.6 gvs89.2 g

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

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5.2%3.76g

Sugars

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

3.76 gvsNA 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

41.7%16g

10.8 gvs16 g

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

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32.6%18.3g

Protein

62.6%35g

18.3 gvs35 g

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

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Vitamins

Almondsvs Yardlong Beans

0%0μg

Vitamin A

0.48%4.32μg

RAE, retinol activity equivalents

0 μgvs4.32 μg

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

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14.8%0.18mg

Vitamin B1

107%1.28mg

Thiamine

0.18 mgvs1.28 mg

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

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75.6%0.98mg

Vitamin B2

26%0.34mg

Riboflavin

0.98 mgvs0.34 mg

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

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19.5%3.12mg

Vitamin B3

19.4%3.1mg

Niacin, nicotinic acid, niacinamide

3.12 mgvs3.1 mg

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

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8.13%0.41mg

Vitamin B5

45%2.25mg

Pantothenic acid

0.41 mgvs2.25 mg

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

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9.1%0.12mg

Vitamin B6

41%0.53mg

Pyridoxine

0.12 mgvs0.53 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

237%948μg

Folates and Folic Acid

38 μgvs948 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

2.56%2.3mg

Ascorbic acid

0 mgvs2.3 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

Tocopherols and Tocotrienols

22 mgvsNA mg

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

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

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Minerals

Almondsvs Yardlong Beans

23.2%232mg

Calcium

20%199mg

232 mgvs199 mg

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

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99%0.89mg

Copper

141%1.27mg

0.89 mgvs1.27 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

155%12.4mg

3.2 mgvs12.4 mg

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

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55.5%233mg

Magnesium

116%487mg

233 mgvs487 mg

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

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82%1.9mg

Manganese

100%2.3mg

1.9 mgvs2.3 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

115%805mg

415 mgvs805 mg

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

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18.6%633mg

Potassium

49%1667mg

633 mgvs1667 mg

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

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6.44%3.54μg

Selenium

21.5%12μg

3.54 μgvs12 μg

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

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0.058%0.86mg

Sodium

1.63%24.5mg

0.86 mgvs24.5 mg

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

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24.5%2.7mg

Zinc

46%5.04mg

2.7 mgvs5.04 mg

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

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0.1%3.8g

Water

0.33%12g

3.8 gvs12 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 Yardlong Beans:

Almonds have 2.9 times more Vitamin B2 than Raw Yardlong Beans.
While Raw Yardlong Beans contain 7.2 times more Vitamin B1, 5.5 times more Vitamin B5, 4.5 times more Vitamin B6 and 25 times more Vitamin B9 than Almonds.
Both Almonds and Raw Yardlong Beans have similar amounts of Vitamin B3 per 500 kcal.
Both Almonds as well as Raw Yardlong Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Yardlong Beans:

Raw Yardlong Beans contain 1.4 times more Copper, 3.9 times more Iron, 2.1 times more Magnesium, 1.9 times more Phosphorus, 2.6 times more Potassium, 3.3 times more Selenium and 1.9 times more Zinc than Almonds.
Both Almonds and Raw Yardlong Beans have similar amounts of Calcium and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Almonds have 22.8 times more Fat, 6.7 times more Saturated Fat and 24 times more Omega 6 than Raw Yardlong Beans.
While Raw Yardlong Beans contain 143.5 times more Omega 3, 4.8 times more Carbohydrate, 1.5 times more Fiber and 1.9 times more Protein than Almonds.
Both Almonds and Raw Yardlong Beans have similar amounts of Energy per 500 kcal.
Both Almonds as well as Raw Yardlong Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

AlmondsVS Blanched AlmondsYardlong BeansVS Blanched AlmondsAlmondsVS Boiled Yardlong BeansYardlong BeansVS Boiled Yardlong Beans

Compare Foods

Comparing Nutrients in 500 calories AlmondsVS Yardlong Beans

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: