Comparing Nutrients in 14 ounces Oil Roasted Almonds VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Oil Roasted Almonds	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	83% 2409kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	316% 53.7g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	68.4% 89g	130g per day for Men 19-50 years
Sugars	25% 18g	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% 0g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 17.4g	NA	g per day for Men 19-50 years
Fiber	110% 41.7g	97% 37g	38g per day for Men 19-50 years
Protein	150% 84.3g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.4% 0.37mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	31.8% 0.41mg	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	26.8% 107μg	73.4% 294μg	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	5.3% 4.76mg	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	687% 103mg	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

	Oil Roasted Almonds	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	115% 1155mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	421% 3.8mg	127% 1.15mg	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	183% 14.6mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	259% 1087mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	425% 9.76mg	55% 1.26mg	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	264% 1850mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	81.6% 2774mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.3% 11g	7.18% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oil Roasted Almonds vs Boiled California Red Kidney Beans:

• Oil Roasted Almonds have 12.6 times more Vitamin B2 and 6.8 times more Vitamin B3 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.4 times more Vitamin B1, 2.7 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled California Red Kidney Beans have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
• Both Oil Roasted Almonds as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oil Roasted Almonds vs Boiled California Red Kidney Beans:

• Oil Roasted Almonds have 4.4 times more Calcium, 3.3 times more Copper, 1.2 times more Iron, 5.7 times more Magnesium, 7.7 times more Manganese, 3.4 times more Phosphorus, 1.7 times more Potassium, 3.4 times more Selenium and 3.6 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 23.9 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Almonds have 4.9 times more Energy, 613 times more Fat, 300.6 times more Saturated Fat, 676 times more Omega 6 and 2.3 times more Protein than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain more Omega 3 and 1.3 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled California Red Kidney Beans have similar amounts of Fiber per 14 oz.
• Both Oil Roasted Almonds as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.