Comparing Nutrients in 5 ounces Oil Roasted Almonds VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Oil Roasted Almonds	Red Kidney Beans	Recommended Dietary Allowance
Energy	29.7% 860kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	0% 0g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	67% 87g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	4.1% 2.98g	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	% 0.057g	NA	g per day for Men 19-50 years
Sucrose	% 6.2g	NA	g per day for Men 19-50 years
Fiber	39% 15g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	53.7% 30g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	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	11% 0.13mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	43.3% 0.56mg	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	9.57% 38.3μg	140% 558μg	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	7.1% 6.38mg	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	245% 37mg	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

	Oil Roasted Almonds	Red Kidney Beans	Recommended Dietary Allowance
Calcium	41.2% 412mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	65.2% 5.2mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	68.5% 1.57mg	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	94% 661mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Almonds versus 5 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Almonds vs Red Kidney Beans:

• 5 ounces of Oil Roasted Almonds have 3.6 times more Vitamin B2, 1.7 times more Vitamin B3 and 123.7 times more Vitamin E than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 6.6 times more Vitamin B1, 3.4 times more Vitamin B5, 3.4 times more Vitamin B6, 14.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Almonds vs Red Kidney Beans:

• 5 ounces of Oil Roasted Almonds have 3.5 times more Calcium, 1.4 times more Copper, 2 times more Magnesium, 2.2 times more Manganese and 1.3 times more Selenium than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 1.8 times more Iron and 1.9 times more Potassium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Red Kidney Beans contain similar levels of Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Almonds have 1.8 times more Energy, 52 times more Fat, 27.3 times more Saturated Fat, 59.3 times more Omega 6 and 2.2 times more Sugars than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain more Omega 3, 3.5 times more Carbohydrate and 1.4 times more Fiber than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Red Kidney Beans offer comparable quantities of Protein per five ounces.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6