Comparing Nutrients in 1 pound Almonds VS Sprouted Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Sprouted Pinto Beans	28%	11%	61%

Macro Nutrients

	Almonds	Sprouted Pinto Beans	Recommended Dietary Allowance
Energy	91% 2626kcal	9.7% 281kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	1.55% 0.49g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	95% 1.5g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	5.04% 0.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	40.5% 52.6g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	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	0.69% 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	NA	38g per day for Men 19-50 years
Protein	171% 96g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Almonds	Sprouted Pinto 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	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	67% 3.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	59.7% 0.78mg	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	134% 535μg	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	109% 98mg	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	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

	Almonds	Sprouted Pinto Beans	Recommended Dietary Allowance
Calcium	122% 1220mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	161% 1.45mg	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	112% 8.94mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	72% 1.66mg	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	61% 426mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	41% 1393mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	46.3% 694mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	0.54% 20g	9.97% 369g	3700g per day for Men 19-50 years

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

• Almonds have 6.5 times more Vitamin B2 and 1.6 times more Vitamin B3 than Raw Sprouted Pinto Beans.
• While Raw Sprouted Pinto Beans contain 1.6 times more Vitamin B5, 2.7 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds and Raw Sprouted Pinto Beans have similar amounts of Vitamin B1 and Vitamin B6 per 1 lb.
• Both Almonds as well as Raw Sprouted Pinto Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Sprouted Pinto Beans:

• Almonds have 6.3 times more Calcium, 3.2 times more Copper, 1.9 times more Iron, 5.1 times more Magnesium, 6 times more Manganese, 5.1 times more Phosphorus, 2.4 times more Potassium, 6.8 times more Selenium and 6.2 times more Zinc than Raw Sprouted Pinto Beans.
• While Raw Sprouted Pinto Beans contain 153 times more Sodium and 18.4 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 9.3 times more Energy, 55.5 times more Fat, 34.9 times more Saturated Fat, 65.2 times more Omega 6, 1.9 times more Carbohydrate and 4 times more Protein than Raw Sprouted Pinto Beans.
• While Raw Sprouted Pinto Beans contain 111.3 times more Omega 3 than Almonds.
• Both Almonds as well as Raw Sprouted Pinto Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.