Comparing Nutrients in 1 pound Canned Pinto Beans Rinsed VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans Rinsed	23%	7%	70%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Canned Pinto Beans Rinsed	Blanched Almonds	Recommended Dietary Allowance
Energy	18.3% 531kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	NA	56% 18g	32g per day for Men 19-50 years
Omega 3	NA	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	NA	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.5% 94g	65% 84.7g	130g per day for Men 19-50 years
Sugars	NA	29% 21g	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% 0g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 20.2g	g per day for Men 19-50 years
Fiber	NA	118% 45g	38g per day for Men 19-50 years
Protein	57% 32g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto Beans Rinsed	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.43% 1.2mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	40% 0.52mg	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	24% 95μg	55.6% 222μg	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	0.5% 0.45mg	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	NA	718% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pinto Beans Rinsed	Blanched Almonds	Recommended Dietary Allowance
Calcium	29% 290mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	131% 1.18mg	518% 4.66mg	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	72% 5.76mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	362% 8.32mg	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	62.2% 435mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	31.2% 1061mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	NA	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	64% 962mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	8.6% 318g	0.55% 20.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Pinto Beans Rinsed vs Blanched Almonds:

• Blanched Almonds contain 3.8 times more Vitamin B1, 37.4 times more Vitamin B2, 13.4 times more Vitamin B3 and 2.3 times more Vitamin B9 than Canned Pinto Beans, Rinsed Solids.
• Both Canned Pinto Beans, Rinsed Solids as well as Blanched Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Pinto Beans Rinsed vs Blanched Almonds:

• Canned Pinto Beans, Rinsed Solids have 11.2 times more Sodium and 15.5 times more Water than Blanched Almonds.
• While Blanched Almonds contain 3.7 times more Calcium, 4 times more Copper, 2.6 times more Iron, 8.9 times more Magnesium, 5 times more Manganese, 5 times more Phosphorus, 2.8 times more Potassium and 5 times more Zinc than Canned Pinto Beans, Rinsed Solids.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds contain 5 times more Energy, 54.1 times more Fat and 3 times more Protein than Canned Pinto Beans, Rinsed Solids.
• Both Canned Pinto Beans, Rinsed Solids and Blanched Almonds have similar amounts of Carbohydrate per 1 lb.
• Both Canned Pinto Beans, Rinsed Solids as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.