Comparing Nutrients in 14 ounces Pink Beans VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Pink Beans	24%	3%	73%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Pink Beans	Blanched Almonds	Recommended Dietary Allowance
Energy	47% 1361kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	4.62% 4.5g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	3.62% 1.16g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	55% 0.88g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	6.2% 1.05g	289% 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	57% 74g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	25.3% 18.4g	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% 0g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	133% 50.4g	103% 39.3g	38g per day for Men 19-50 years
Protein	149% 83g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Pink Beans	Blanched 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	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.6% 0.76mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79% 3.96mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	35% 0.46mg	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	459% 1838μg	48.6% 194μg	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	628% 94mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	51.6% 516mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	357% 3.2mg	453% 4.08mg	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	163% 13mg	8mg per day for Men 19-50 years
Magnesium	172% 722mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	237% 5.46mg	317% 7.3mg	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	235% 1647mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	171% 5811mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	94% 51.6μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	1.08% 40g	0.48% 18g	3700g per day for Men 19-50 years

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

• Raw Pink Beans have 4 times more Vitamin B1, 3.2 times more Vitamin B5, 4.6 times more Vitamin B6, 9.4 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 3.7 times more Vitamin B2, 1.8 times more Vitamin B3 and 113.1 times more Vitamin E than Raw Pink Beans.
• Both Raw Pink Beans as well as Blanched 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 Blanched Almonds:

• Raw Pink Beans have 2.1 times more Iron, 2.2 times more Potassium and 4.1 times more Selenium than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Calcium, 1.3 times more Copper, 1.5 times more Magnesium, 1.3 times more Manganese and 2.4 times more Sodium than Raw Pink Beans.
• Both Raw Pink Beans and Blanched Almonds have similar amounts of Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Pink Beans have 55.5 times more Omega 3, 3.4 times more Carbohydrate and 1.3 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Energy, 46.5 times more Fat, 13.5 times more Saturated Fat, 46.7 times more Omega 6 and 2.2 times more Sugars than Raw Pink Beans.
• Both Raw Pink Beans and Blanched Almonds have similar amounts of Protein per 14 oz.
• Both Raw Pink Beans as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.