Comparing Nutrients in 300 calories Oil Roasted Almonds VS White Beans

Weight per 300 calories

• Oil Roasted Almonds: 49.4g
• White Beans: 90g

Oil Roasted Almonds have 1.8 times more energy per 100g than White Beans. It has very high energy density when compared to other foods. Raw White Beans having high energy density.

Discover which food has more nutrients per 300 calories - Oil Roasted Almonds or White Beans?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
White Beans	27%	2%	71%

Macro Nutrients

	Oil Roasted Almonds	White Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.3g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	6.5% 2.08g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	9.35% 0.15g	1.6g per day for Men 19-50 years
Omega 6	39.3% 6.7g	1.05% 0.18g	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	41.8% 54.3g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	2.62% 1.9g	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	36% 13.7g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	White Beans	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	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	22% 0.29mg	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	87.4% 350μg	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	85.6% 13mg	1.26% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.2% 5.05μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	White Beans	Recommended Dietary Allowance
Calcium	14.4% 144mg	21.6% 216mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	98% 0.89mg	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	118% 9.4mg	8mg per day for Men 19-50 years
Magnesium	32.2% 135mg	40.8% 171mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	70.3% 1.6mg	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	38.7% 271mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	47.6% 1617mg	3400mg per day for Men 19-50 years
Selenium	3.7% 2.03μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0.033% 0.49mg	0.96% 14.4mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.037% 1.4g	0.28% 10g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS White Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Almonds or White Beans?

Lets compare vitamin content per 300 calories of Oil Roasted Almonds vs White Beans:

• 300 calories of Oil Roasted Almonds have 2.9 times more Vitamin B2, 4.2 times more Vitamin B3 and 67.8 times more Vitamin E than White Beans.
• While 300 kcal of Raw White Beans contain 8.7 times more Vitamin B1, 5.8 times more Vitamin B5, 4.9 times more Vitamin B6 and 26.2 times more Vitamin B9 than Oil Roasted Almonds.
• 300 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9
• 300 calories of White Beans have insufficient amounts of Vitamin B3 and Vitamin E
• Both Oil Roasted Almonds as well as Raw White Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Almonds vs White Beans:

• 300 kcal of Raw White Beans contain 1.5 times more Calcium, 1.9 times more Copper, 5.2 times more Iron, 1.3 times more Magnesium, 1.3 times more Manganese, 4.7 times more Potassium, 5.7 times more Selenium and 2.2 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and White Beans contain similar levels of Phosphorus per 300 calories.
• 300 calories of Oil Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Almonds have 35.6 times more Fat, 10.5 times more Saturated Fat and 37.5 times more Omega 6 than White Beans.
• While 300 kcal of Raw White Beans contain more Omega 3, 6.2 times more Carbohydrate, 2.6 times more Fiber and 2 times more Protein than Oil Roasted Almonds.
• Both Oil Roasted Almonds and White Beans offer comparable quantities of Energy per 300 calories.
• 300 calories of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 300 calories of White Beans provide inadequate amounts of Omega 6