Comparing Nutrients in 1 kilogram Roasted Almonds VS Small White Beans

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Small White Beans	25%	3%	72%

Macro Nutrients

	Roasted Almonds	Small White Beans	Recommended Dietary Allowance
Energy	206% 5980kcal	116% 3360kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	12% 12g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	9.5% 3.04g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	144% 2.3g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	16.2% 2.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	479% 623g	130g per day for Men 19-50 years
Sugars	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	655% 249g	38g per day for Men 19-50 years
Protein	374% 210g	377% 211g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Small White Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	619% 7.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	159% 2.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	84% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	146% 7.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	338% 4.4mg	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	138% 550μg	965% 3860μg	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	1593% 239mg	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

	Roasted Almonds	Small White Beans	Recommended Dietary Allowance
Calcium	268% 2680mg	173% 1730mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	706% 6.35mg	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	466% 37.3mg	966% 77.3mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	436% 1830mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	556% 12.8mg	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	673% 4710mg	636% 4450mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	454% 15420mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	233% 128μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	255% 28mg	11mg per day for Men 19-50 years
Water	0.65% 24g	3.16% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Small White Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Small White Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Roasted Almonds has 5.8 times more Vitamin B2 and 2.7 times more Vitamin B3 than Small White Beans.
• While 1 kg of Raw Small White Beans contains 9.6 times more Vitamin B1, 2.3 times more Vitamin B5, 3.2 times more Vitamin B6 and 7 times more Vitamin B9 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Raw Small White Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Small White Beans:

• 1 kilogram of Roasted Almonds has 1.5 times more Calcium, 1.7 times more Copper, 1.5 times more Magnesium and 1.7 times more Manganese than Small White Beans.
• While 1 kg of Raw Small White Beans contains 2.1 times more Iron, 2.2 times more Potassium and 6.4 times more Selenium than Dry Roasted Almonds.
• Both Roasted Almonds and Small White Beans contain similar levels of Phosphorus and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 1.8 times more Energy, 44.5 times more Fat, 13.5 times more Saturated Fat and 46.9 times more Omega 6 than Small White Beans.
• While 1 kg of Raw Small White Beans contains 23.1 times more Omega 3, 3 times more Carbohydrate and 2.3 times more Fiber than Dry Roasted Almonds.
• Both Roasted Almonds and Small White Beans offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3
• 1 kilogram of Small White Beans provide inadequate amounts of Omega 6