Comparing Nutrients in 14 ounces Pink Beans VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Pink Beans	24%	3%	73%
Almonds	14%	72%	14%

Macro Nutrients

	Pink Beans	Almonds	Recommended Dietary Allowance
Energy	47% 1361kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	4.62% 4.5g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	3.62% 1.16g	47% 15g	32g per day for Men 19-50 years
Omega 3	55% 0.88g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	6.2% 1.05g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	196% 255g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	24% 17.3g	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	NA	0.6% 0.44g	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	NA	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	133% 50.4g	131% 49.6g	38g per day for Men 19-50 years
Protein	149% 83g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Pink Beans	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	255% 3.06mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.6% 0.76mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79% 3.96mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	459% 1838μg	43.7% 175μg	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	5.56% 0.83mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pink Beans	Almonds	Recommended Dietary Allowance
Calcium	51.6% 516mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	357% 3.2mg	455% 4.1mg	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	336% 27mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	172% 722mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	237% 5.46mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	235% 1647mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	171% 5811mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	94% 51.6μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	1.08% 40g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pink Beans vs Almonds:

• Raw Pink Beans have 3.8 times more Vitamin B1, 2.1 times more Vitamin B5, 3.8 times more Vitamin B6, 10.5 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 5.9 times more Vitamin B2, 1.9 times more Vitamin B3 and 122 times more Vitamin E than Raw Pink Beans.
• Both Raw Pink Beans as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pink Beans vs Almonds:

• Raw Pink Beans have 1.8 times more Iron, 2 times more Potassium and 3.2 times more Selenium than Almonds.
• While Almonds contain 2.1 times more Calcium, 1.3 times more Copper, 1.5 times more Magnesium and 1.6 times more Manganese than Raw Pink Beans.
• Both Raw Pink Beans and Almonds have similar amounts of Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Pink Beans have 74 times more Omega 3 and 3 times more Carbohydrate than Almonds.
• While Almonds contain 1.7 times more Energy, 44.2 times more Fat, 13 times more Saturated Fat, 46.5 times more Omega 6 and 2 times more Sugars than Raw Pink Beans.
• Both Raw Pink Beans and Almonds have similar amounts of Fiber and Protein per 14 oz.
• Both Raw Pink Beans as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.