Comparing Nutrients in 14 ounces Boiled Pinto Beans VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Pinto Beans	25%	4%	71%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Boiled Pinto Beans	Blanched Almonds	Recommended Dietary Allowance
Energy	19.6% 568kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.58g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	34% 0.54g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	57% 74g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	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	0% 0g	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	% 0g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 1.35g	% 17.7g	g per day for Men 19-50 years
Fiber	94% 35.7g	103% 39.3g	38g per day for Men 19-50 years
Protein	64% 35.8g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Boiled Pinto 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	64% 0.77mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.26mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70% 0.91mg	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	171% 683μg	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	3.53% 3.18mg	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	25% 3.73mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pinto Beans	Blanched Almonds	Recommended Dietary Allowance
Calcium	18.3% 183mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	453% 4.08mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.73μg	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	104% 8.3mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	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	83.3% 583mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	44.7% 24.6μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	6.75% 250g	0.48% 18g	3700g per day for Men 19-50 years

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

• Boiled Pinto Beans have 2 times more Vitamin B6, 3.5 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 11.5 times more Vitamin B2, 11 times more Vitamin B3, 1.5 times more Vitamin B5 and 25.3 times more Vitamin E than Boiled Pinto Beans.
• Both Boiled Pinto Beans and Blanched Almonds have similar amounts of Vitamin B1 per 14 oz.
• Both Boiled Pinto 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 Boiled Pinto Beans vs Blanched Almonds:

• Boiled Pinto Beans have 1.9 times more Selenium and 14 times more Water than Blanched Almonds.
• While Blanched Almonds contain 5.1 times more Calcium, 4.7 times more Copper, 1.6 times more Iron, 5.4 times more Magnesium, 4.1 times more Manganese, 3.3 times more Phosphorus, 1.5 times more Potassium, 19 times more Sodium and 3 times more Zinc than Boiled Pinto Beans.

Comparison of macro-nutrients per 14 ounces:

• Boiled Pinto Beans have 34.3 times more Omega 3 and 1.4 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 4.1 times more Energy, 80.8 times more Fat, 29.1 times more Saturated Fat, 126.2 times more Omega 6, 13.6 times more Sugars and 2.4 times more Protein than Boiled Pinto Beans.
• Both Boiled Pinto Beans and Blanched Almonds have similar amounts of Fiber per 14 oz.
• Both Boiled Pinto Beans as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.