Comparing Nutrients in 1 kilogram Blanched Almonds VS Boiled Pink Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Boiled Pink Beans with Salt	24%	3%	73%

Macro Nutrients

	Blanched Almonds	Boiled Pink Beans with Salt	Recommended Dietary Allowance
Energy	203% 5900kcal	51.4% 1490kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	3.94% 1.26g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	60% 0.96g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	6.7% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	215% 279g	130g per day for Men 19-50 years
Sugars	64% 46.3g	4.97% 3.6g	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	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 44.6g	NA	g per day for Men 19-50 years
Fiber	261% 99g	139% 53g	38g per day for Men 19-50 years
Protein	382% 214g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Boiled Pink Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	214% 2.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	35.6% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	135% 1.75mg	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	123% 490μg	420% 1680μg	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	1583% 238mg	65.3% 9.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	31% 37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Boiled Pink Beans with Salt	Recommended Dietary Allowance
Calcium	236% 2360mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	301% 2.7mg	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	410% 32.8mg	288% 23mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	155% 650mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	238% 5.5mg	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	687% 4810mg	236% 1650mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	149% 5080mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	159% 2380mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	87.3% 9.6mg	11mg per day for Men 19-50 years
Water	1.2% 45g	16.5% 612g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Boiled Pink Beans with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Blanched Almonds versus 1 kg of Boiled Pink Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Boiled Pink Beans with Salt:

• 1 kilogram of Blanched Almonds has 11.3 times more Vitamin B2, 6.1 times more Vitamin B3 and 24.2 times more Vitamin E than Boiled Pink Beans with Salt.
• While 1 kg of Boiled Pink Beans with Salt contains 1.3 times more Vitamin B1, 1.5 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Boiled Pink Beans with Salt provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Blanched Almonds have insufficient amounts of Vitamin K
• Both Blanched Almonds as well as Boiled Pink Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Blanched Almonds vs Boiled Pink Beans with Salt:

• 1 kilogram of Blanched Almonds has 4.5 times more Calcium, 3.8 times more Copper, 1.4 times more Iron, 4.1 times more Magnesium, 3.3 times more Manganese, 2.9 times more Phosphorus, 1.3 times more Potassium, 2.3 times more Selenium and 3.1 times more Zinc than Boiled Pink Beans with Salt.
• While 1 kg of Boiled Pink Beans with Salt contains 12.5 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 4 times more Energy, 107.2 times more Fat, 31.4 times more Saturated Fat, 108.5 times more Omega 6, 12.9 times more Sugars, 1.9 times more Fiber and 2.4 times more Protein than Boiled Pink Beans with Salt.
• While 1 kg of Boiled Pink Beans with Salt contains 24 times more Omega 3 and 1.5 times more Carbohydrate than Blanched Almonds.
• 1 kilogram of Blanched Almonds provide inadequate amounts of Omega 3
• 1 kilogram of Boiled Pink Beans with Salt provide inadequate amounts of Omega 6