Comparing Nutrients in 1 kilogram Pinto Beans VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Pinto Beans	25%	3%	72%
Almonds	14%	72%	14%

Macro Nutrients

	Pinto Beans	Almonds	Recommended Dietary Allowance
Energy	120% 3470kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.3g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	7.34% 2.35g	119% 38g	32g per day for Men 19-50 years
Omega 3	148% 2.37g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	481% 626g	166% 216g	130g per day for Men 19-50 years
Sugars	29% 21g	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	% 1.3g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 20g	% 39.5g	g per day for Men 19-50 years
Fiber	408% 155g	329% 125g	38g per day for Men 19-50 years
Protein	383% 214g	378% 212g	56g per day for Men 19-50 years

Vitamins

	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	594% 7.13mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	163% 2.12mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.4% 11.7mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	157% 7.85mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	365% 4.74mg	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	1313% 5250μg	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	70% 63mg	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	1709% 256mg	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

	Pinto Beans	Almonds	Recommended Dietary Allowance
Calcium	113% 1130mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	992% 8.93mg	1146% 10.3mg	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	634% 50.7mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	419% 1760mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	499% 11.5mg	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	587% 4110mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	410% 13930mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	507% 279μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	207% 23mg	284% 31mg	11mg per day for Men 19-50 years
Water	3.06% 113g	1.2% 44g	3700g per day for Men 19-50 years

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

• Raw Pinto Beans have 3.5 times more Vitamin B1, 1.7 times more Vitamin B5, 3.5 times more Vitamin B6, 11.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 5.4 times more Vitamin B2, 3.1 times more Vitamin B3 and 122 times more Vitamin E than Raw Pinto Beans.
• Both Raw Pinto Beans as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Pinto Beans vs Almonds:

• Raw Pinto Beans have 1.4 times more Iron, 1.9 times more Potassium and 6.8 times more Selenium than Almonds.
• While Almonds contain 2.4 times more Calcium, 1.5 times more Magnesium, 1.9 times more Manganese and 1.4 times more Zinc than Raw Pinto Beans.
• Both Raw Pinto Beans and Almonds have similar amounts of Copper and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Pinto Beans have 79 times more Omega 3, 2.9 times more Carbohydrate and 1.2 times more Fiber than Almonds.
• While Almonds contain 1.7 times more Energy, 40.6 times more Fat, 16.2 times more Saturated Fat, 72.5 times more Omega 6 and 2.1 times more Sugars than Raw Pinto Beans.
• Both Raw Pinto Beans and Almonds have similar amounts of Protein per 1 kg.
• Both Raw Pinto Beans as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.