Comparing Nutrients in 100 calories Oil Roasted Almonds VS White Beans

Weight per 100 calories

• Oil Roasted Almonds: 16.5g
• White Beans: 30g

Oil Roasted Almonds have 1.8 times more energy per 100g than White Beans. It has very high energy density when compared to other foods. Raw White Beans having high energy density.

Discover which food has more nutrients per 100 calories - Oil Roasted Almonds or White Beans?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
White Beans	27%	2%	71%

Macro Nutrients

	Oil Roasted Almonds	White Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.37% 9.1g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	2.17% 0.69g	0.21% 0.066g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	13% 2.23g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.24% 2.9g	14% 18g	130g per day for Men 19-50 years
Sugars	1.03% 0.75g	0.87% 0.63g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.007g	NA	g per day for Men 19-50 years
Sucrose	% 0.72g	NA	g per day for Men 19-50 years
Fiber	4.55% 1.73g	12% 4.56g	38g per day for Men 19-50 years
Protein	6.25% 3.5g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	White Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.26% 0.015mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.9% 0.13mg	3.37% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	0.9% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.75% 0.038mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.5% 0.019mg	7.35% 0.095mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.1% 4.45μg	29% 117μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	28.5% 4.28mg	0.42% 0.063mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	White Beans	Recommended Dietary Allowance
Calcium	4.8% 48mg	7.2% 72mg	1000mg per day for Men 19-50 years
Copper	17.5% 0.16mg	33% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	7.58% 0.61mg	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	13.6% 57mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.41mg	23.4% 0.54mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11% 76.8mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	3.4% 115mg	16% 539mg	3400mg per day for Men 19-50 years
Selenium	1.23% 0.68μg	7% 3.84μg	55μg per day for Men 19-50 years
Sodium	0.011% 0.16mg	0.32% 4.8mg	1500mg per day for Men 19-50 years
Zinc	4.6% 0.51mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.012% 0.46g	0.092% 3.4g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS White Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oil Roasted Almonds or White Beans?

Lets compare vitamin content per 100 calories of Oil Roasted Almonds vs White Beans:

• 100 calories of Oil Roasted Almonds have 2.9 times more Vitamin B2, 4.2 times more Vitamin B3 and 67.8 times more Vitamin E than White Beans.
• While 100 kcal of Raw White Beans contain 8.7 times more Vitamin B1, 5.8 times more Vitamin B5, 4.9 times more Vitamin B6 and 26.2 times more Vitamin B9 than Oil Roasted Almonds.
• 100 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9
• 100 calories of White Beans have insufficient amounts of Vitamin B3 and Vitamin E
• Both Oil Roasted Almonds as well as Raw White Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Oil Roasted Almonds vs White Beans:

• 100 kcal of Raw White Beans contain 1.5 times more Calcium, 1.9 times more Copper, 5.2 times more Iron, 1.3 times more Magnesium, 1.3 times more Manganese, 4.7 times more Potassium, 5.7 times more Selenium and 2.2 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and White Beans contain similar levels of Phosphorus per 100 calories.
• 100 calories of Oil Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oil Roasted Almonds have 35.6 times more Fat, 10.5 times more Saturated Fat and 37.5 times more Omega 6 than White Beans.
• While 100 kcal of Raw White Beans contain more Omega 3, 6.2 times more Carbohydrate, 2.6 times more Fiber and 2 times more Protein than Oil Roasted Almonds.
• Both Oil Roasted Almonds and White Beans offer comparable quantities of Energy per 100 calories.
• 100 calories of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 100 calories of White Beans provide inadequate amounts of Omega 6