Comparing Nutrients in 14 ounces Roasted Almonds VS Cooked Frozen Young Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cooked Frozen Young Pinto Beans	23%	3%	74%

Macro Nutrients

	Roasted Almonds	Cooked Frozen Young Pinto Beans	Recommended Dietary Allowance
Energy	82% 2373kcal	22% 643kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	44% 0.7g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	94% 123g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	NA	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	0.055% 0.04g	NA	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	114% 43.3g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	149% 83g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cooked Frozen Young Pinto Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	20.5% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	59.2% 0.77mg	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	54.6% 218μg	33.7% 135μg	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	3.1% 2.78mg	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	632% 95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cooked Frozen Young Pinto Beans	Recommended Dietary Allowance
Calcium	106% 1064mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	39% 0.35mg	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	185% 15mg	134% 10.8mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	85% 1.96mg	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	267% 1869mg	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	75.4% 2564mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	22% 329mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	6.22% 230g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Cooked Frozen Young Pinto Beans:

• Dry Roasted Almonds have 11.1 times more Vitamin B2, 5.8 times more Vitamin B3, 1.2 times more Vitamin B5 and 1.6 times more Vitamin B9 than Boiled and Drained Frozen Young Pinto Beans.
• While Boiled and Drained Frozen Young Pinto Beans contain 3.6 times more Vitamin B1 and 1.4 times more Vitamin B6 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Boiled and Drained Frozen Young Pinto Beans have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Almonds vs Cooked Frozen Young Pinto Beans:

• Dry Roasted Almonds have 5.2 times more Calcium, 12.5 times more Copper, 1.4 times more Iron, 5.2 times more Magnesium, 4.5 times more Manganese, 4.7 times more Phosphorus, 1.4 times more Selenium and 4.8 times more Zinc than Boiled and Drained Frozen Young Pinto Beans.
• While Boiled and Drained Frozen Young Pinto Beans contain 27.7 times more Sodium and 24.1 times more Water than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Boiled and Drained Frozen Young Pinto Beans have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Almonds have 3.7 times more Energy, 109.5 times more Fat, 70.6 times more Saturated Fat, 130.8 times more Omega 6, 2 times more Fiber and 2.3 times more Protein than Boiled and Drained Frozen Young Pinto Beans.
• While Boiled and Drained Frozen Young Pinto Beans contain 17.7 times more Omega 3 and 1.5 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Boiled and Drained Frozen Young Pinto Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.