Comparing Nutrients in 5 ounces Oil Roasted Almonds VS Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Pinto Beans	25%	3%	72%

Macro Nutrients

	Oil Roasted Almonds	Pinto Beans	Recommended Dietary Allowance
Energy	29.7% 860kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	1.8% 1.74g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	0% 0g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	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	19.3% 25g	68.2% 88.7g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	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% 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	% 0.057g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 6.2g	% 2.8g	g per day for Men 19-50 years
Fiber	39% 15g	58% 22g	38g per day for Men 19-50 years
Protein	53.7% 30g	54.2% 30.4g	56g per day for Men 19-50 years

Vitamins

	Oil 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	11% 0.13mg	84.2% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	22.3% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	9.57% 38.3μg	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	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	Pinto Beans	Recommended Dietary Allowance
Calcium	41.2% 412mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	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	65.2% 5.2mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	59.4% 249mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	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	94% 661mg	83.2% 583mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	58% 1975mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	72% 39.5μg	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	29.4% 3.23mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Pinto Beans per 5 oz

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

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

• 5 ounces of Oil Roasted Almonds have 3.7 times more Vitamin B2, 3.1 times more Vitamin B3 and 123.7 times more Vitamin E than Pinto Beans.
• While 5 oz of Raw Pinto Beans contain 7.8 times more Vitamin B1, 3.4 times more Vitamin B5, 4 times more Vitamin B6, 19.4 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 Pinto Beans have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Raw Pinto 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 Pinto Beans:

• 5 ounces of Oil Roasted Almonds have 2.6 times more Calcium, 1.6 times more Magnesium, 2.1 times more Manganese and 1.3 times more Zinc than Pinto Beans.
• While 5 oz of Raw Pinto Beans contain 1.4 times more Iron, 2 times more Potassium and 6.8 times more Selenium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Pinto Beans contain similar levels of Copper and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Almonds have 1.7 times more Energy, 44.9 times more Fat, 17.9 times more Saturated Fat, 79.5 times more Omega 6 and 2.2 times more Sugars than Pinto Beans.
• While 5 oz of Raw Pinto Beans contain more Omega 3, 3.5 times more Carbohydrate and 1.5 times more Fiber than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Pinto Beans offer comparable quantities of Protein per five ounces.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 5 ounces of Pinto Beans provide inadequate amounts of Omega 6