Comparing Nutrients in 14 ounces Roasted Almonds VS Boiled Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Boiled Pinto Beans	25%	4%	71%

Macro Nutrients

	Roasted Almonds	Boiled Pinto Beans	Recommended Dietary Allowance
Energy	82% 2373kcal	19.6% 568kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	2.66% 2.58g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	34% 0.54g	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	80% 104g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	1.86% 1.35g	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	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	% 0.04g	% 0g	g per day for Men 19-50 years
Sucrose	% 19g	% 1.35g	g per day for Men 19-50 years
Fiber	114% 43.3g	94% 35.7g	38g per day for Men 19-50 years
Protein	149% 83g	64% 35.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Boiled Pinto Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	70% 0.91mg	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	171% 683μg	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	3.53% 3.18mg	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	25% 3.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Boiled Pinto Beans	Recommended Dietary Allowance
Calcium	106% 1064mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	104% 8.3mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	78% 1.8mg	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	83.3% 583mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	44.7% 24.6μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	6.75% 250g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Boiled Pinto Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Almonds versus 14 oz of Boiled Pinto Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Roasted Almonds have 19.3 times more Vitamin B2, 11.4 times more Vitamin B3, 1.5 times more Vitamin B5 and 25.4 times more Vitamin E than Boiled Pinto Beans.
• While 14 oz of Boiled Pinto Beans contain 2.5 times more Vitamin B1, 1.7 times more Vitamin B6, 3.1 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin K
• 14 ounces of Boiled Pinto Beans have insufficient amounts of Vitamin B3
• Both Dry Roasted Almonds as well as Boiled Pinto Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Roasted Almonds vs Boiled Pinto Beans:

• 14 ounces of Roasted Almonds have 5.8 times more Calcium, 5 times more Copper, 1.8 times more Iron, 5.6 times more Magnesium, 4.9 times more Manganese, 3.2 times more Phosphorus, 1.6 times more Potassium and 3.4 times more Zinc than Boiled Pinto Beans.
• While 14 oz of Boiled Pinto Beans contain 3.1 times more Selenium than Dry Roasted Almonds.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Almonds have 4.2 times more Energy, 80.8 times more Fat, 30.1 times more Saturated Fat, 132.1 times more Omega 6, 14.3 times more Sugars, 1.2 times more Fiber and 2.3 times more Protein than Boiled Pinto Beans.
• While 14 oz of Boiled Pinto Beans contain 13.7 times more Omega 3 than Dry Roasted Almonds.
• Both Roasted Almonds and Boiled Pinto Beans offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3
• 14 ounces of Boiled Pinto Beans provide inadequate amounts of Omega 6