Comparing Nutrients in 1 pound Almonds VS Pink Beans

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Almonds	Pink Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	292% 3.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	53.6% 8.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	90% 4.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	184% 2.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	525% 2100μg	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	775% 116mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21.5% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

Comparing minerals per 1 pound for Almonds vs Pink Beans:

• Almonds have 2.1 times more Calcium, 1.3 times more Copper, 1.5 times more Magnesium, 1.6 times more Manganese and 1.2 times more Zinc than Raw Pink Beans.
• While Raw Pink Beans contain 1.8 times more Iron, 2 times more Potassium and 3.2 times more Selenium than Almonds.
• Both Almonds and Raw Pink Beans have similar amounts of Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 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.
• While Raw Pink Beans contain 74 times more Omega 3 and 3 times more Carbohydrate than Almonds.
• Both Almonds and Raw Pink Beans have similar amounts of Fiber and Protein per 1 lb.
• Both Almonds as well as Raw Pink Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.