Comparing Nutrients in 1 pound Oil Roasted Almonds VS Boiled Royal Red Kidney Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Boiled Royal Red Kidney Beans with Salt	30%	1%	69%

Macro Nutrients

	Oil Roasted Almonds	Boiled Royal Red Kidney Beans with Salt	Recommended Dietary Allowance
Energy	95% 2753kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	0% 0g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	76.2% 99g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	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% 0g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	125% 47.6g	111% 42g	38g per day for Men 19-50 years
Protein	172% 96g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Boiled Royal Red Kidney Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	36.3% 0.47mg	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	30.6% 122μg	84% 336μg	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	6.05% 5.44mg	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	785% 118mg	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

	Oil Roasted Almonds	Boiled Royal Red Kidney Beans with Salt	Recommended Dietary Allowance
Calcium	132% 1320mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	132% 1.2mg	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	209% 16.7mg	157% 12.6mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	50.3% 1.16mg	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	302% 2114mg	92% 644mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	50.4% 1715mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	73% 1093mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Boiled Royal Red Kidney Beans with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Almonds versus 1 lb of Boiled Royal Red Kidney Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Almonds vs Boiled Royal Red Kidney Beans with Salt:

• 1 pound of Oil Roasted Almonds has 11.7 times more Vitamin B2 and 6.6 times more Vitamin B3 than Boiled Royal Red Kidney Beans with Salt.
• While 1 lb of Boiled Royal Red Kidney Beans with Salt contains 2.7 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled Royal Red Kidney Beans with Salt provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per one pound.
• Both Oil Roasted Almonds as well as Boiled Royal Red Kidney Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Almonds vs Boiled Royal Red Kidney Beans with Salt:

• 1 pound of Oil Roasted Almonds has 6.6 times more Calcium, 3.6 times more Copper, 1.3 times more Iron, 6.5 times more Magnesium, 9.6 times more Manganese, 3.3 times more Phosphorus, 1.8 times more Potassium, 3.4 times more Selenium and 3.4 times more Zinc than Boiled Royal Red Kidney Beans with Salt.
• While 1 lb of Boiled Royal Red Kidney Beans with Salt contains 241 times more Sodium than Oil Roasted Almonds.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 4.9 times more Energy, 324.5 times more Fat, 175.3 times more Saturated Fat, 375.5 times more Omega 6 and 2.2 times more Protein than Boiled Royal Red Kidney Beans with Salt.
• While 1 lb of Boiled Royal Red Kidney Beans with Salt contains more Omega 3 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled Royal Red Kidney Beans with Salt offer comparable quantities of Carbohydrate and Fiber per one pound.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 1 pound of Boiled Royal Red Kidney Beans with Salt provide inadequate amounts of Omega 6