Comparing Nutrients in 14 ounces Canned Pinto Beans with Liquids VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans with Liquids	22%	6%	72%
Almonds	14%	72%	14%

Macro Nutrients

	Canned Pinto Beans with Liquids	Almonds	Recommended Dietary Allowance
Energy	11.2% 325kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	47% 15g	32g per day for Men 19-50 years
Omega 3	29.3% 0.47g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.3% 60.2g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	5.6% 4.05g	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	48% 18.3g	131% 49.6g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto Beans with Liquids	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.65% 1.06mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	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	24% 95μg	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	3.1% 2.78mg	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	14.6% 2.2mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pinto Beans with Liquids	Almonds	Recommended Dietary Allowance
Calcium	18.7% 187mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	71.4% 0.64mg	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	73% 5.83mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	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	52% 365mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	32.2% 1095mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	NA	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	71% 1064mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	8.4% 310g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Pinto Beans with Liquids vs Almonds:

• Canned Pinto Beans Solids and Liquids have more Vitamin K than Almonds.
• While Almonds contain 3.9 times more Vitamin B1, 71.1 times more Vitamin B2, 13.5 times more Vitamin B3, 3.5 times more Vitamin B5, 1.9 times more Vitamin B6, 1.8 times more Vitamin B9 and 46.6 times more Vitamin E than Canned Pinto Beans Solids and Liquids.
• Both Canned Pinto Beans Solids and Liquids 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 Canned Pinto Beans with Liquids vs Almonds:

• Canned Pinto Beans Solids and Liquids have 268 times more Sodium and 17.7 times more Water than Almonds.
• While Almonds contain 5.7 times more Calcium, 6.4 times more Copper, 2.5 times more Iron, 8.2 times more Magnesium, 6.9 times more Manganese, 5.2 times more Phosphorus, 2.7 times more Potassium and 5.6 times more Zinc than Canned Pinto Beans Solids and Liquids.

Comparison of macro-nutrients per 14 ounces:

• Canned Pinto Beans Solids and Liquids have 39.3 times more Omega 3 than Almonds.
• While Almonds contain 7.1 times more Energy, 89.2 times more Fat, 30.9 times more Saturated Fat, 143.3 times more Omega 6, 1.4 times more Carbohydrate, 4.3 times more Sugars, 2.7 times more Fiber and 4.6 times more Protein than Canned Pinto Beans Solids and Liquids.
• Both Canned Pinto Beans Solids and Liquids as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.