Comparing Nutrients in 5 ounces Almonds VS Boiled Pink Beans

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Boiled Pink Beans	24%	3%	73%

Macro Nutrients

	Almonds	Boiled Pink Beans	Recommended Dietary Allowance
Energy	28.3% 821kcal	7.3% 211kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	0.95% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	30.4% 39.6g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	0.7% 0.51g	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	0.22% 0.16g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	19.8% 7.5g	38g per day for Men 19-50 years
Protein	53.5% 30g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Almonds	Boiled Pink Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	30.4% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	5.05% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	8.48% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	59.5% 238μg	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	242% 36.3mg	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.37% 5.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Boiled Pink Beans	Recommended Dietary Allowance
Calcium	38% 381mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	42.7% 0.38mg	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	65.7% 5.26mg	40.8% 3.26mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	33.8% 0.78mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	33.4% 234mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	21% 720mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	2.34% 86.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Boiled Pink Beans:

• Almonds have 18.1 times more Vitamin B2, 6.3 times more Vitamin B3, 1.6 times more Vitamin B5 and 26.2 times more Vitamin E than Boiled Pink Beans.
• While Boiled Pink Beans contain 1.3 times more Vitamin B1, 1.3 times more Vitamin B6, 3.8 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds as well as Boiled Pink Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Boiled Pink Beans:

• Almonds have 5.2 times more Calcium, 3.8 times more Copper, 1.6 times more Iron, 4.2 times more Magnesium, 4 times more Manganese, 2.9 times more Phosphorus, 1.4 times more Potassium, 2.9 times more Selenium and 3.3 times more Zinc than Boiled Pink Beans.
• While Boiled Pink Beans contain 13.9 times more Water than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 3.9 times more Energy, 101.9 times more Fat, 30.2 times more Saturated Fat, 108.1 times more Omega 6, 12.1 times more Sugars, 2.4 times more Fiber and 2.3 times more Protein than Boiled Pink Beans.
• While Boiled Pink Beans contain 32 times more Omega 3 and 1.3 times more Carbohydrate than Almonds.
• Both Almonds as well as Boiled Pink Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.