Comparing Nutrients in 100 grams Pink Beans VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Pink Beans	24%	3%	73%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Pink Beans	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	12% 343kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	1.16% 1.13g	57% 55g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	79.5% 13.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.4% 64g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	2.95% 2.14g	6.28% 4.55g	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	NA	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	NA	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 4.38g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	37.4% 21g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Pink Beans	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.3% 0.77mg	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.8% 0.19mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	9.08% 0.12mg	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	116% 463μg	6.75% 27μg	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	1.4% 0.21mg	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.75% 5.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pink Beans	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	13% 130mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	106% 0.96mg	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	84.6% 6.77mg	46% 3.68mg	8mg per day for Men 19-50 years
Magnesium	43.3% 182mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	60% 1.38mg	107% 2.46mg	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	59.3% 415mg	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	43% 1464mg	20.6% 699mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	28% 3.07mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.076% 2.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Pink Beans vs Oil Roasted Almonds:

• Raw Pink Beans have 8.4 times more Vitamin B1, 4.4 times more Vitamin B5, 4.5 times more Vitamin B6, 17.1 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 4.1 times more Vitamin B2, 1.9 times more Vitamin B3 and 123.7 times more Vitamin E than Raw Pink Beans.
• Both Raw Pink Beans as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Pink Beans vs Oil Roasted Almonds:

• Raw Pink Beans have 1.8 times more Iron, 2.1 times more Potassium and 3.2 times more Selenium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.2 times more Calcium, 1.5 times more Magnesium and 1.8 times more Manganese than Raw Pink Beans.
• Both Raw Pink Beans and Oil Roasted Almonds have similar amounts of Copper, Phosphorus and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Pink Beans have more Omega 3, 3.6 times more Carbohydrate and 1.2 times more Fiber than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.8 times more Energy, 48.8 times more Fat, 14.4 times more Saturated Fat, 51 times more Omega 6 and 2.1 times more Sugars than Raw Pink Beans.
• Both Raw Pink Beans and Oil Roasted Almonds have similar amounts of Protein per 100 g.
• Both Raw Pink Beans as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.