Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Boiled Royal Red Kidney Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Boiled Royal Red Kidney Beans with Salt	30%	1%	69%

Macro Nutrients

	Oil Roasted Almonds	Boiled Royal Red Kidney Beans with Salt	Recommended Dietary Allowance
Energy	41.5% 1205kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	33.4% 43.4g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	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	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 8.7g	NA	g per day for Men 19-50 years
Fiber	55% 21g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	75.2% 42g	33.6% 19g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Boiled Royal Red Kidney 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	15.2% 0.18mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	16% 0.21mg	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	13.4% 53.6μg	36.7% 147μg	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	2.65% 2.4mg	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	344% 51.5mg	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 Royal Red Kidney Beans with Salt	Recommended Dietary Allowance
Calcium	57.7% 577mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	57.8% 0.52mg	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	91% 7.3mg	68.7% 5.5mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	22% 0.51mg	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	132% 925mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	22% 750mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Boiled Royal Red Kidney Beans with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Almonds versus 7 oz of Boiled Royal Red Kidney Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Almonds vs Boiled Royal Red Kidney Beans with Salt:

• 7 ounces of Oil Roasted Almonds have 11.7 times more Vitamin B2 and 6.6 times more Vitamin B3 than Boiled Royal Red Kidney Beans with Salt.
• While 7 oz of Boiled Royal Red Kidney Beans with Salt contain 2.7 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled Royal Red Kidney Beans with Salt provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per seven ounces.
• Both Oil Roasted Almonds as well as Boiled Royal Red Kidney Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Almonds vs Boiled Royal Red Kidney Beans with Salt:

• 7 ounces of Oil Roasted Almonds have 6.6 times more Calcium, 3.6 times more Copper, 1.3 times more Iron, 6.5 times more Magnesium, 9.6 times more Manganese, 3.3 times more Phosphorus, 1.8 times more Potassium, 3.4 times more Selenium and 3.4 times more Zinc than Boiled Royal Red Kidney Beans with Salt.
• While 7 oz of Boiled Royal Red Kidney Beans with Salt contain 241 times more Sodium than Oil Roasted Almonds.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 4.9 times more Energy, 324.5 times more Fat, 175.3 times more Saturated Fat, 375.5 times more Omega 6 and 2.2 times more Protein than Boiled Royal Red Kidney Beans with Salt.
• While 7 oz of Boiled Royal Red Kidney Beans with Salt contain more Omega 3 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled Royal Red Kidney Beans with Salt offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 7 ounces of Boiled Royal Red Kidney Beans with Salt provide inadequate amounts of Omega 6