Comparing Nutrients in 100 grams Pinto Beans VS Oil Roasted Almonds

Macros Ratio

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

Macro Nutrients

	Pinto Beans	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	12% 347kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	57% 55g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.24g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	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	48% 62.6g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	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	% 0.13g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 1.98g	% 4.38g	g per day for Men 19-50 years
Fiber	40.8% 15.5g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	38.3% 21.4g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Pinto 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	59.4% 0.71mg	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.34% 1.17mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	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	131% 525μg	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	7% 6.3mg	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	4.67% 5.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinto Beans	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	11.3% 113mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	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	63.4% 5.07mg	46% 3.68mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	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	58.7% 411mg	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	41% 1393mg	20.6% 699mg	3400mg per day for Men 19-50 years
Selenium	50.7% 28μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.28mg	28% 3.07mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	0.076% 2.8g	3700g per day for Men 19-50 years

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

• Raw Pinto Beans have 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.
• While Oil Roasted Almonds contain 3.7 times more Vitamin B2, 3.1 times more Vitamin B3 and 123.7 times more Vitamin E than Raw Pinto Beans.
• Both Raw Pinto Beans as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Raw Pinto Beans have 1.4 times more Iron, 2 times more Potassium and 6.8 times more Selenium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.6 times more Calcium, 1.6 times more Magnesium, 2.1 times more Manganese and 1.3 times more Zinc than Raw Pinto Beans.
• Both Raw Pinto Beans and Oil Roasted Almonds have similar amounts of Copper and Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Pinto Beans have more Omega 3, 3.5 times more Carbohydrate and 1.5 times more Fiber than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 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 Raw Pinto Beans.
• Both Raw Pinto Beans and Oil Roasted Almonds have similar amounts of Protein per 100 g.
• Both Raw Pinto Beans as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.