Comparing Nutrients in 500 calories Boiled Winged BeansVS Almonds

Weight per 500 calories

Boiled Winged Beans

340g

Almonds

86.4g

Almonds have 3.9 times more energy per unit of mass than Boiled Winged Beans, which is very high in comparison to other foods. Boiled Winged Beans having average energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Winged Beans

27%

34%

39%

Almonds

14%

72%

14%

500 kcal ▼

Macro Nutrients

Boiled Winged Beansvs 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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20.5%20g

Fat

44.5%43g

20 gvs43 g

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

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8.77%2.8g

Saturated Fat

10.3%3.3g

2.8 gvs3.3 g

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

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20%0.32g

Omega 3

0.16%0.003g

0.32 gvs0.003 g

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

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29%4.96g

Omega 6

62.6%10.6g

4.96 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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39%51g

Carbohydrate

14.3%18.6g

51 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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Fiber

28.4%10.8g

NA gvs10.8 g

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

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64.5%36g

Protein

32.6%18.3g

36 gvs18.3 g

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

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Vitamins

Boiled Winged Beansvs Almonds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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83.6%1mg

Vitamin B1

14.8%0.18mg

Thiamine

1 mgvs0.18 mg

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

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33.8%0.44mg

Vitamin B2

75.6%0.98mg

Riboflavin

0.44 mgvs0.98 mg

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

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17.6%2.82mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

2.82 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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12.3%0.16mg

Vitamin B6

9.1%0.12mg

Pyridoxine

0.16 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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8.5%34μg

Vitamin B9

9.5%38μg

Folates and Folic Acid

34 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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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 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 Winged Beansvs Almonds

48.3%483mg

Calcium

23.2%232mg

483 mgvs232 mg

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

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292%2.63mg

Copper

99%0.89mg

2.63 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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184%14.7mg

Iron

40%3.2mg

14.7 mgvs3.2 mg

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

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43.7%184mg

Magnesium

55.5%233mg

184 mgvs233 mg

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

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177%4.08mg

Manganese

82%1.9mg

4.08 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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74.3%520mg

Phosphorus

59.3%415mg

520 mgvs415 mg

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

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28%952mg

Potassium

18.6%633mg

952 mgvs633 mg

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

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18%9.86μg

Selenium

6.44%3.54μg

9.86 μgvs3.54 μg

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

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2.95%44.2mg

Sodium

0.058%0.86mg

44.2 mgvs0.86 mg

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

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44.5%4.9mg

Zinc

24.5%2.7mg

4.9 mgvs2.7 mg

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

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6.18%229g

Water

0.1%3.8g

229 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 Winged Beans vs Almonds:

Boiled Winged Beans have 5.7 times more Vitamin B1, 1.3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Almonds.
While Almonds contain 2.2 times more Vitamin B2 than Boiled Winged Beans.
Both Boiled Winged Beans and Almonds have similar amounts of Vitamin B3 and Vitamin B9 per 500 kcal.
Both Boiled Winged Beans as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Winged Beans vs Almonds:

Boiled Winged Beans have 2.1 times more Calcium, 3 times more Copper, 4.6 times more Iron, 2.2 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium, 2.8 times more Selenium, 1.8 times more Zinc and 60 times more Water than Almonds.
While Almonds contain 1.3 times more Magnesium than Boiled Winged Beans.

Comparison of macro-nutrients per 500 calories:

Boiled Winged Beans have 123.4 times more Omega 3, 2.7 times more Carbohydrate and 2 times more Protein than Almonds.
While Almonds contain 2.2 times more Fat and 2.1 times more Omega 6 than Boiled Winged Beans.
Both Boiled Winged Beans and Almonds have similar amounts of Energy and Saturated Fat per 500 kcal.
Both Boiled Winged Beans as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Winged BeansVS HummusAlmondsVS HummusBoiled Winged BeansVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 500 calories Boiled Winged BeansVS Almonds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: