Comparing Nutrients in 1 pound Pink Beans VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Pink Beans	24%	3%	73%
Almonds	14%	72%	14%

Macro Nutrients

	Pink Beans	Almonds	Recommended Dietary Allowance
Energy	53.6% 1556kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	5.3% 5.13g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	4.14% 1.32g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	63% 1g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	7.07% 1.2g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	224% 291g	75% 98g	130g per day for Men 19-50 years
Sugars	13.4% 9.7g	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	152% 57.6g	149% 56.7g	38g per day for Men 19-50 years
Protein	170% 95g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Pink 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	292% 3.5mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.6% 8.6mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	90% 4.52mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	525% 2100μg	50% 200μg	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	6.35% 0.95mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.5% 26μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pink Beans	Almonds	Recommended Dietary Allowance
Calcium	59% 590mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	408% 3.67mg	520% 4.68mg	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	384% 30.7mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	197% 826mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	271% 6.24mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	269% 1882mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	195% 6641mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	129% 14mg	11mg per day for Men 19-50 years
Water	1.23% 45.6g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Pink Beans vs Almonds:

• Raw Pink Beans have 3.8 times more Vitamin B1, 2.1 times more Vitamin B5, 3.8 times more Vitamin B6, 10.5 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 5.9 times more Vitamin B2, 1.9 times more Vitamin B3 and 122 times more Vitamin E than Raw Pink Beans.
• Both Raw Pink Beans as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Pink Beans vs Almonds:

• Raw Pink Beans have 1.8 times more Iron, 2 times more Potassium and 3.2 times more Selenium than Almonds.
• While Almonds contain 2.1 times more Calcium, 1.3 times more Copper, 1.5 times more Magnesium and 1.6 times more Manganese than Raw Pink Beans.
• Both Raw Pink Beans and Almonds have similar amounts of Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Pink Beans have 74 times more Omega 3 and 3 times more Carbohydrate than Almonds.
• While Almonds contain 1.7 times more Energy, 44.2 times more Fat, 13 times more Saturated Fat, 46.5 times more Omega 6 and 2 times more Sugars than Raw Pink Beans.
• Both Raw Pink Beans and Almonds have similar amounts of Fiber and Protein per 1 lb.
• Both Raw Pink Beans as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.