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Compare Nutrients in 100 grams Broadbeans VS Almonds

Macros Ratio

ProteinsFatsCarbs

Broadbeans
30%
4%
66%
Almonds
14%
72%
14%

Vitamins

100 g ▼RDA for Men 19-30 years ▼
Broadbeans Almonds
Vitamin A
0.33%
0%
3 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
46.7%
17.5%
0.56 mg0.21 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
25%
87.7%
0.33 mg1.14 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
17.7%
22.5%
2.83 mg3.6 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
28%
10.8%
0.37 mg0.14 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
1.56%
0%
1.4 mg0 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
0.33%
171%
0.05 mg25.6 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
7.5%
0%
9 μg0 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
106%
11%
423 μg44 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 g ▼RDA for Men 19-30 years ▼
Broadbeans Almonds
Calcium
10%
27%
103 mg269 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
91%
114%
0.82 mg1.03 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
83.8%
46%
6.7 mg3.7 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
48%
67.5%
192 mg270 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
71%
95%
1.63 mg2.18 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
60%
68.7%
421 mg481 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
31%
21.6%
1062 mg733 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
15%
7.45%
8.2 μg4.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.87%
0.07%
13 mg1 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
28.5%
28%
3.14 mg3.12 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Broadbeans vs Almonds:
Raw Broadbeans have 2.7 times more Thiamine, 2.6 times more Vitamin B6 and 9.6 times more Folate than Almonds. While Almonds contain 3.5 times more Vitamin B2, 1.3 times more Vitamin B3 and 512 times more Vitamin E than Raw Broadbeans .

Comparing minerals per 100 grams for Broadbeans vs Almonds:
Raw Broadbeans have 1.8 times more Iron, 1.4 times more Potassium and 2 times more Selenium than Almonds. While Almonds contain 2.6 times more Calcium, 1.3 times more Copper, 1.4 times more Magnesium and 1.3 times more Manganese than Raw Broadbeans . Both Raw Broadbeans and Almonds have similar amounts of Phosphorus and Zinc per 100 g.

Macro Nutrients

100 g ▼RDA for Men 19-30 years ▼
Broadbeans Almonds
Energy
11.8%
20%
341 kcal579 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
1.58%
51.5%
1.53 g50 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
46%
37.5%
26 g21 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
44.6%
16.6%
58 g21.6 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
7.86%
6%
5.7 g4.35 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
65.8%
33%
25 g12.5 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.78%
12%
0.25 g3.8 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
3.13%
0%
0.05 g0 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
3.4%
70.6%
0.58 g12 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.3%
0.12%
11 g4.4 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Raw Broadbeans have 1.2 times more Protein, 2.7 times more Carbohydrate, 1.3 times more Sugars and 2 times more Fiber than Almonds. While Almonds contain 1.7 times more Energy, 32.7 times more Fat, 15.2 times more Saturated Fat and 20.7 times more Omega 6 than Raw Broadbeans .