Comparing Nutrients in 1 kilogram Black Beans VS Roasted Almonds

Macros Ratio

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

Macro Nutrients

	Black Beans	Roasted Almonds	Recommended Dietary Allowance
Energy	118% 3410kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.66g	128% 41g	32g per day for Men 19-50 years
Omega 3	174% 2.78g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	19.5% 3.32g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	480% 624g	162% 210g	130g per day for Men 19-50 years
Sugars	29.2% 21g	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	408% 155g	287% 109g	38g per day for Men 19-50 years
Protein	386% 216g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Black Beans	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	750% 9mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.93mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	122% 19.6mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	180% 9mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	105% 1.36mg	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	1110% 4440μg	138% 550μg	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	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% 2.1mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Beans	Roasted Almonds	Recommended Dietary Allowance
Calcium	123% 1230mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	934% 8.4mg	1221% 11mg	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	628% 50.2mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	407% 1710mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	461% 10.6mg	970% 22.3mg	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	503% 3520mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	436% 14830mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	332% 36.5mg	301% 33mg	11mg per day for Men 19-50 years
Water	2.98% 110g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Black Beans vs Roasted Almonds:

• Raw Black Beans have 11.7 times more Vitamin B1, 2.8 times more Vitamin B5, 2.1 times more Vitamin B6, 8.1 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.2 times more Vitamin B2, 1.9 times more Vitamin B3 and 113.8 times more Vitamin E than Raw Black Beans.
• Both Raw Black Beans as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Black Beans vs Roasted Almonds:

• Raw Black Beans have 1.3 times more Iron, 2.1 times more Potassium and 1.6 times more Selenium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.2 times more Calcium, 1.3 times more Copper, 1.6 times more Magnesium, 2.1 times more Manganese and 1.3 times more Phosphorus than Raw Black Beans.
• Both Raw Black Beans and Dry Roasted Almonds have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Black Beans have 27.8 times more Omega 3, 3 times more Carbohydrate and 1.4 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.8 times more Energy, 37 times more Fat, 11.2 times more Saturated Fat, 39 times more Omega 6 and 2.3 times more Sugars than Raw Black Beans.
• Both Raw Black Beans and Dry Roasted Almonds have similar amounts of Protein per 1 kg.
• Both Raw Black Beans as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.