Comparing Nutrients in 300 calories Oil Roasted Almonds VS Boiled Royal Red Kidney Beans with Salt

Weight per 300 calories

• Oil Roasted Almonds: 49.4g
• Boiled Royal Red Kidney Beans with Salt: 244g

Oil Roasted Almonds have 4.9 times more energy per 100g than Boiled Royal Red Kidney Beans with Salt. It has very high energy density when compared to other foods. Boiled Royal Red Kidney Beans with Salt having average energy density.

Which food has more nutrients per 300 calories - Oil Roasted Almonds or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.3g	0.43% 0.41g	97g per day for Men 19-50 years
Saturated Fat	6.5% 2.08g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	39.3% 6.7g	0.52% 0.088g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.72% 8.74g	41% 53.3g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 2.16g	NA	g per day for Men 19-50 years
Fiber	13.7% 5.2g	59.7% 22.7g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	41.3% 23g	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	3.8% 0.045mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	8.4% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	19.5% 0.25mg	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	3.34% 13.3μg	45% 180μg	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	3.25% 2.93mg	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	85.6% 13mg	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	14.4% 144mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	71% 0.64mg	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	22.7% 1.8mg	84.5% 6.76mg	8mg per day for Men 19-50 years
Magnesium	32.2% 135mg	24.4% 102mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	27% 0.62mg	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	33% 230mg	49.5% 346mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	27% 922mg	3400mg per day for Men 19-50 years
Selenium	3.7% 2.03μg	5.32% 2.93μg	55μg per day for Men 19-50 years
Sodium	0.033% 0.49mg	39% 588mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.037% 1.4g	4.4% 163g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oil Roasted Almonds vs Boiled Royal Red Kidney Beans with Salt:

• Oil Roasted Almonds have 2.4 times more Vitamin B2 and 1.3 times more Vitamin B3 than Boiled Royal Red Kidney Beans with Salt.
• While Boiled Royal Red Kidney Beans with Salt contain 5.1 times more Vitamin B1, 4.7 times more Vitamin B5, 4.3 times more Vitamin B6, 13.5 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Boiled Royal Red Kidney Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oil Roasted Almonds vs Boiled Royal Red Kidney Beans with Salt:

• Oil Roasted Almonds have 1.3 times more Calcium, 1.3 times more Magnesium and 2 times more Manganese than Boiled Royal Red Kidney Beans with Salt.
• While Boiled Royal Red Kidney Beans with Salt contain 1.4 times more Copper, 3.7 times more Iron, 1.5 times more Phosphorus, 2.7 times more Potassium, 1.4 times more Selenium, 1189.3 times more Sodium, 1.4 times more Zinc and 118.1 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 300 calories:

• Oil Roasted Almonds have 65.8 times more Fat, 35.5 times more Saturated Fat and 76.1 times more Omega 6 than Boiled Royal Red Kidney Beans with Salt.
• While Boiled Royal Red Kidney Beans with Salt contain more Omega 3, 6.1 times more Carbohydrate, 4.4 times more Fiber and 2.2 times more Protein than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled Royal Red Kidney Beans with Salt have similar amounts of Energy per 300 kcal.
• Both Oil Roasted Almonds as well as Boiled Royal Red Kidney Beans with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.