Comparing Nutrients in 14 ounces Pink Beans VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Pink Beans	24%	3%	73%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Pink Beans	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	47% 1361kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	4.62% 4.5g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	3.62% 1.16g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	55% 0.88g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.2% 1.05g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	196% 255g	54% 70g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	25% 18g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	133% 50.4g	110% 41.7g	38g per day for Men 19-50 years
Protein	149% 83g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Pink Beans	Oil Roasted 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	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.6% 0.76mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79% 3.96mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	36% 0.47mg	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	26.8% 107μg	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	687% 103mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	51.6% 516mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	357% 3.2mg	421% 3.8mg	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	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	172% 722mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	237% 5.46mg	425% 9.76mg	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	264% 1850mg	700mg per day for Men 19-50 years
Potassium	171% 5811mg	81.6% 2774mg	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	111% 12mg	11mg per day for Men 19-50 years
Water	1.08% 40g	0.3% 11g	3700g per day for Men 19-50 years

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

• Raw Pink Beans have 8.4 times more Vitamin B1, 4.4 times more Vitamin B5, 4.5 times more Vitamin B6, 17.1 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 4.1 times more Vitamin B2, 1.9 times more Vitamin B3 and 123.7 times more Vitamin E than Raw Pink Beans.
• Both Raw Pink Beans as well as Oil Roasted 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 Oil Roasted Almonds:

• Raw Pink Beans have 1.8 times more Iron, 2.1 times more Potassium and 3.2 times more Selenium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.2 times more Calcium, 1.5 times more Magnesium and 1.8 times more Manganese than Raw Pink Beans.
• Both Raw Pink Beans and Oil Roasted Almonds have similar amounts of Copper, Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Pink Beans have more Omega 3, 3.6 times more Carbohydrate and 1.2 times more Fiber than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.8 times more Energy, 48.8 times more Fat, 14.4 times more Saturated Fat, 51 times more Omega 6 and 2.1 times more Sugars than Raw Pink Beans.
• Both Raw Pink Beans and Oil Roasted Almonds have similar amounts of Protein per 14 oz.
• Both Raw Pink Beans as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.