Comparing Nutrients in 500 calories Oil Roasted Almonds with Salt VS California Red Kidney Beans

Weight per 500 calories

• Oil Roasted Almonds with Salt: 82.4g
• California Red Kidney Beans: 152g

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

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds with Salt or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds with Salt	13%	76%	11%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Oil Roasted Almonds with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	69.7% 91g	130g per day for Men 19-50 years
Sugars	5.17% 3.75g	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	% 0.033g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	22.8% 8.65g	99% 37.7g	38g per day for Men 19-50 years
Protein	31.2% 17.5g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.076mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	46.3% 0.6mg	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	5.56% 22.2μg	149% 597μg	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	7.58% 6.8mg	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	143% 21.4mg	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 with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	24% 240mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	185% 1.67mg	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	38% 3.03mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	53.7% 226mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	66% 1.5mg	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	55% 384mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	6.14% 3.38μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	18.6% 279mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.48% 18g	3700g per day for Men 19-50 years

Oil Roasted Almonds With Salt VS California Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds with Salt or California Red Kidney Beans?

Lets compare vitamin content per 500 calories of Oil Roasted Almonds with Salt vs California Red Kidney Beans:

• 500 calories of Oil Roasted Almonds with Salt have 1.9 times more Vitamin B2 than California Red Kidney Beans.
• While 500 kcal of Raw California Red Kidney Beans contain 10.6 times more Vitamin B1, 6.3 times more Vitamin B5, 6.2 times more Vitamin B6 and 26.8 times more Vitamin B9 than Oil Roasted Almonds with Salt.
• Both Oil Roasted Almonds with Salt and California Red Kidney Beans provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Oil Roasted Almonds with Salt have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Oil Roasted Almonds with Salt as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Almonds with Salt vs California Red Kidney Beans:

• 500 calories of Oil Roasted Almonds with Salt have 1.3 times more Manganese and 16.8 times more Sodium than California Red Kidney Beans.
• While 500 kcal of Raw California Red Kidney Beans contain 2.1 times more Copper, 4.7 times more Iron, 1.6 times more Phosphorus, 3.9 times more Potassium and 1.5 times more Zinc than Oil Roasted Almonds with Salt.
• Both Oil Roasted Almonds with Salt and California Red Kidney Beans contain similar levels of Calcium and Magnesium per 500 calories.
• Both Oil Roasted Almonds with Salt as well as Raw California Red Kidney Beans lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Almonds with Salt have 120 times more Fat, 63.5 times more Saturated Fat and 136.1 times more Omega 6 than California Red Kidney Beans.
• While 500 kcal of Raw California Red Kidney Beans contain 6.2 times more Carbohydrate, 4.4 times more Fiber and 2.1 times more Protein than Oil Roasted Almonds with Salt.
• Both Oil Roasted Almonds with Salt and California Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of California Red Kidney Beans provide inadequate amounts of Omega 6
• Both Oil Roasted Almonds with Salt as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 3 in 500 calories.