Comparing Nutrients in 5 ounces Oil Roasted Almonds VS Boiled Small White Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Boiled Small White Beans with Salt	25%	4%	71%

Macro Nutrients

	Oil Roasted Almonds	Boiled Small White Beans with Salt	Recommended Dietary Allowance
Energy	29.7% 860kcal	6.94% 201kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0% 0g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	1.25% 0.21g	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	28% 36.6g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	NA	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	38.8% 14.7g	38g per day for Men 19-50 years
Protein	53.7% 30g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Boiled Small White Beans with Salt	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	28% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	6.43% 0.084mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	2.4% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	7.1% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	14% 0.18mg	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	48.5% 194μg	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	245% 37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Boiled Small White Beans with Salt	Recommended Dietary Allowance
Calcium	41.2% 412mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	23.5% 0.21mg	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	50.3% 4.03mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	31.4% 0.72mg	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	34.2% 240mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	19.3% 656mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	22.5% 337mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	2.42% 89.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Boiled Small White Beans with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Oil Roasted Almonds vs Boiled Small White Beans with Salt:

• 5 ounces of Oil Roasted Almonds have 13.2 times more Vitamin B2 and 13.5 times more Vitamin B3 than Boiled Small White Beans with Salt.
• While 5 oz of Boiled Small White Beans with Salt contain 2.6 times more Vitamin B1 and 5.1 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled Small White Beans with Salt provide similar amounts of Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Boiled Small White Beans with Salt have insufficient amounts of Vitamin B3
• Both Oil Roasted Almonds as well as Boiled Small White Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Almonds vs Boiled Small White Beans with Salt:

• 5 ounces of Oil Roasted Almonds have 4 times more Calcium, 6.4 times more Copper, 1.3 times more Iron, 4 times more Magnesium, 4.8 times more Manganese, 2.8 times more Phosphorus, 1.5 times more Potassium, 3.2 times more Selenium and 2.8 times more Zinc than Boiled Small White Beans with Salt.
• While 5 oz of Boiled Small White Beans with Salt contain 238 times more Sodium than Oil Roasted Almonds.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Almonds have 4.3 times more Energy, 86.2 times more Fat, 25.3 times more Saturated Fat, 90.1 times more Omega 6 and 2.4 times more Protein than Boiled Small White Beans with Salt.
• While 5 oz of Boiled Small White Beans with Salt contain more Omega 3 and 1.5 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled Small White Beans with Salt offer comparable quantities of Fiber per five ounces.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 5 ounces of Boiled Small White Beans with Salt provide inadequate amounts of Omega 6