Comparing Nutrients in 1 kilogram Boiled Pinto Beans VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Pinto Beans	25%	4%	71%
Almonds	14%	72%	14%

Macro Nutrients

	Boiled Pinto Beans	Almonds	Recommended Dietary Allowance
Energy	49.3% 1430kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	4.25% 1.36g	119% 38g	32g per day for Men 19-50 years
Omega 3	85.6% 1.37g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	5.76% 0.98g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	202% 262g	166% 216g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	60% 43.5g	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	1.5% 1.1g	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	% 0g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 39.5g	g per day for Men 19-50 years
Fiber	237% 90g	329% 125g	38g per day for Men 19-50 years
Protein	161% 90g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Boiled Pinto Beans	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	161% 1.93mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	176% 2.3mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	430% 1720μg	110% 440μg	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	8.9% 8mg	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	62.7% 9.4mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pinto Beans	Almonds	Recommended Dietary Allowance
Calcium	46% 460mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	1146% 10.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	261% 21mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	197% 4.53mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	210% 1470mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	128% 4360mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	89% 9.8mg	284% 31mg	11mg per day for Men 19-50 years
Water	17% 630g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Pinto Beans vs Almonds:

• Boiled Pinto Beans have 1.7 times more Vitamin B6, 3.9 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 18.4 times more Vitamin B2, 11.4 times more Vitamin B3, 2.2 times more Vitamin B5 and 27.3 times more Vitamin E than Boiled Pinto Beans.
• Both Boiled Pinto Beans and Almonds have similar amounts of Vitamin B1 per 1 kg.
• Both Boiled Pinto Beans as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Pinto Beans vs Almonds:

• Boiled Pinto Beans have 1.5 times more Selenium and 14.3 times more Water than Almonds.
• While Almonds contain 5.8 times more Calcium, 4.7 times more Copper, 1.8 times more Iron, 5.4 times more Magnesium, 4.8 times more Manganese, 3.3 times more Phosphorus, 1.7 times more Potassium and 3.2 times more Zinc than Boiled Pinto Beans.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Pinto Beans have 45.7 times more Omega 3 and 1.2 times more Carbohydrate than Almonds.
• While Almonds contain 4 times more Energy, 76.8 times more Fat, 28 times more Saturated Fat, 125.8 times more Omega 6, 12.8 times more Sugars, 1.4 times more Fiber and 2.3 times more Protein than Boiled Pinto Beans.
• Both Boiled Pinto Beans as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.