Comparing Nutrients in 5 ounces Roasted Almonds VS Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Pinto Beans	25%	3%	72%

Macro Nutrients

	Roasted Almonds	Pinto Beans	Recommended Dietary Allowance
Energy	29.2% 848kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	1.8% 1.74g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	68.2% 88.7g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	4.13% 3g	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	0.02% 0.014g	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	% 0.014g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 6.73g	% 2.8g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	58% 22g	38g per day for Men 19-50 years
Protein	53% 29.7g	54.2% 30.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Pinto Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	84.2% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	22.3% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	51.7% 0.67mg	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	19.5% 78μg	186% 744μg	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	9.92% 8.93mg	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	226% 34mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Pinto Beans	Recommended Dietary Allowance
Calcium	38% 380mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	141% 1.27mg	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	66% 5.3mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	59.4% 249mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	70.8% 1.63mg	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	95% 668mg	83.2% 583mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	58% 1975mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	72% 39.5μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	29.4% 3.23mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.43% 16g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 5.6 times more Vitamin B2, 3.1 times more Vitamin B3 and 113.8 times more Vitamin E than Raw Pinto Beans.
• While Raw Pinto Beans contain 9.3 times more Vitamin B1, 2.4 times more Vitamin B5, 3.5 times more Vitamin B6, 9.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Raw Pinto Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Dry Roasted Almonds have 2.4 times more Calcium, 1.2 times more Copper, 1.6 times more Magnesium, 1.9 times more Manganese and 1.5 times more Zinc than Raw Pinto Beans.
• While Raw Pinto Beans contain 1.4 times more Iron, 2 times more Potassium and 14 times more Selenium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Raw Pinto Beans have similar amounts of Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Almonds have 1.7 times more Energy, 42.7 times more Fat, 17.4 times more Saturated Fat, 76.1 times more Omega 6 and 2.3 times more Sugars than Raw Pinto Beans.
• While Raw Pinto Beans contain 23.7 times more Omega 3, 3 times more Carbohydrate and 1.4 times more Fiber than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Raw Pinto Beans have similar amounts of Protein per 5 oz.
• Both Dry Roasted Almonds as well as Raw Pinto Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.