Comparing Nutrients in 5 ounces Canned Pinto Beans VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans	24%	7%	69%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Canned Pinto Beans	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	5.57% 162kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.7g	19.3% 25g	130g per day for Men 19-50 years
Sugars	1.06% 0.77g	8.9% 6.45g	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	0% 0g	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	% 0g	% 0.057g	g per day for Men 19-50 years
Sucrose	% 0.77g	% 6.2g	g per day for Men 19-50 years
Fiber	20.5% 7.8g	39% 15g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto Beans	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.14% 0.074mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.39mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	13% 0.17mg	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	8.5% 34μg	9.57% 38.3μg	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	0.16% 0.14mg	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	NA	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pinto Beans	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	40.8% 0.37mg	150% 1.35mg	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	23.6% 1.9mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	23.6% 0.54mg	152% 3.5mg	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	20.5% 143mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	11.4% 388mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	NA	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	22.6% 339mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	7.86% 0.86mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	2.7% 100g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Pinto Beans vs Oil Roasted Almonds:

• Oil Roasted Almonds contain 1.8 times more Vitamin B1, 41.1 times more Vitamin B2 and 13.5 times more Vitamin B3 than Canned Pinto Beans, Solids.
• Both Canned Pinto Beans, Solids and Oil Roasted Almonds have similar amounts of Vitamin B9 per 5 oz.
• Both Canned Pinto Beans, Solids as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Pinto Beans vs Oil Roasted Almonds:

• Canned Pinto Beans, Solids have 239 times more Sodium and 25.2 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 4.6 times more Calcium, 3.7 times more Copper, 2.8 times more Iron, 8.6 times more Magnesium, 6.4 times more Manganese, 4.6 times more Phosphorus, 2.6 times more Potassium and 5 times more Zinc than Canned Pinto Beans, Solids.

Comparison of macro-nutrients per 5 ounces:

• Canned Pinto Beans, Solids have more Omega 3 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 5.3 times more Energy, 61.3 times more Fat, 26.6 times more Saturated Fat, 117.6 times more Omega 6, 8.4 times more Sugars, 1.9 times more Fiber and 3 times more Protein than Canned Pinto Beans, Solids.
• Both Canned Pinto Beans, Solids and Oil Roasted Almonds have similar amounts of Carbohydrate per 5 oz.
• Both Canned Pinto Beans, Solids as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.