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

Weight per 500 calories

• Oil Roasted Almonds: 82.4g
• Boiled Royal Red Kidney Beans with Salt: 407g

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.

Discover which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	0.71% 0.69g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	0.3% 0.098g	32g per day for Men 19-50 years
Omega 3	0% 0g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	0.86% 0.15g	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	68.3% 89g	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% 38g	38g per day for Men 19-50 years
Protein	31.2% 17.5g	69% 38.6g	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	6.3% 0.076mg	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	32.5% 0.42mg	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	75.2% 301μg	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	5.42% 4.88mg	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	Boiled Royal Red Kidney Beans with Salt	Recommended Dietary Allowance
Calcium	24% 240mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	118% 1.07mg	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	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	53.7% 226mg	40.7% 171mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	45% 1.04mg	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	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	45% 1537mg	3400mg per day for Men 19-50 years
Selenium	6.14% 3.38μg	8.87% 4.88μg	55μg per day for Men 19-50 years
Sodium	0.055% 0.82mg	65.3% 980mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	33.3% 3.66mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	7.36% 272g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of 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 500 kcal of 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 and 13.5 times more Vitamin B9 than Oil Roasted Almonds.
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9
• 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 500 calories.

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

• 500 calories of 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 500 kcal of 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, 1189.3 times more Sodium and 1.4 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Boiled Royal Red Kidney Beans with Salt lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of 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 500 kcal of 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 offer comparable quantities of Energy per 500 calories.
• 500 calories of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 500 calories of Boiled Royal Red Kidney Beans with Salt provide inadequate amounts of Omega 6