Comparing Nutrients in 100 grams Canned Pinto Beans VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans	24%	7%	69%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Canned Pinto Beans	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	3.93% 114kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	57% 55g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	9.88% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	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	15.6% 20.2g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	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	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	% 0g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 0.54g	% 4.38g	g per day for Men 19-50 years
Fiber	14.5% 5.5g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	12.5% 7g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto Beans	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.33% 0.052mg	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	6% 24μg	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	0.11% 0.1mg	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	NA	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pinto Beans	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	6.3% 63mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	28.8% 0.26mg	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	16.6% 1.33mg	46% 3.68mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	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	14.4% 101mg	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	8.06% 274mg	20.6% 699mg	3400mg per day for Men 19-50 years
Selenium	NA	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	16% 239mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	5.55% 0.61mg	28% 3.07mg	11mg per day for Men 19-50 years
Water	1.9% 70.6g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pinto Beans VS Oil Roasted Almonds per 100 g

Compare the macro and micronutrient content in 100 g of Canned Pinto Beans versus 100 g of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 g of Oil Roasted Almonds contain 1.8 times more Vitamin B1, 41.1 times more Vitamin B2 and 13.5 times more Vitamin B3 than Canned Pinto Beans, Solids.
• Both Canned Pinto Beans and Oil Roasted Almonds provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Canned Pinto Beans have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Canned Pinto Beans, Solids as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of Canned Pinto Beans have 239 times more Sodium than Oil Roasted Almonds.
• While 100 g of Oil Roasted Almonds contain 4.6 times more Calcium, 3.7 times more Copper, 2.8 times more Iron, 8.6 times more Magnesium, 6.4 times more Manganese, 4.6 times more Phosphorus, 2.6 times more Potassium and 5 times more Zinc than Canned Pinto Beans, Solids.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Pinto Beans have more Omega 3 than Oil Roasted Almonds.
• While 100 g of Oil Roasted Almonds contain 5.3 times more Energy, 61.3 times more Fat, 26.6 times more Saturated Fat, 117.6 times more Omega 6, 8.4 times more Sugars, 1.9 times more Fiber and 3 times more Protein than Canned Pinto Beans, Solids.
• Both Canned Pinto Beans and Oil Roasted Almonds offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Canned Pinto Beans provide inadequate amounts of Omega 6
• 100 grams of Oil Roasted Almonds provide inadequate amounts of Omega 3