Comparing Nutrients in 100 grams Blanched Almonds VS Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Pinto Beans	25%	3%	72%

Macro Nutrients

	Blanched Almonds	Pinto Beans	Recommended Dietary Allowance
Energy	20.3% 590kcal	12% 347kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	0.73% 0.24g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	48% 62.6g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	2.9% 2.1g	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	% 0.03g	% 0.13g	g per day for Men 19-50 years
Sucrose	% 4.46g	% 1.98g	g per day for Men 19-50 years
Fiber	26% 9.9g	40.8% 15.5g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	38.3% 21.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Pinto Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	59.4% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	7.34% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	36.5% 0.47mg	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	12.3% 49μg	131% 525μg	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	7% 6.3mg	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	158% 23.8mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Pinto Beans	Recommended Dietary Allowance
Calcium	23.6% 236mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	99% 0.89mg	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	41% 3.28mg	63.4% 5.07mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	42% 176mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	50% 1.15mg	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	68.7% 481mg	58.7% 411mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	41% 1393mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	50.7% 28μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	20.7% 2.28mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.31% 11.3g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 3.4 times more Vitamin B2, 3 times more Vitamin B3 and 113.1 times more Vitamin E than Raw Pinto Beans.
• While Raw Pinto Beans contain 3.7 times more Vitamin B1, 2.5 times more Vitamin B5, 4.1 times more Vitamin B6, 10.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Raw Pinto Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Blanched Almonds vs Pinto Beans:

• Blanched Almonds have 2.1 times more Calcium, 1.5 times more Magnesium, 1.6 times more Manganese, 1.6 times more Sodium and 1.3 times more Zinc than Raw Pinto Beans.
• While Raw Pinto Beans contain 1.5 times more Iron, 2.1 times more Potassium and 8.7 times more Selenium than Blanched Almonds.
• Both Blanched Almonds and Raw Pinto Beans have similar amounts of Copper and Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Blanched Almonds have 1.7 times more Energy, 42.7 times more Fat, 16.8 times more Saturated Fat, 72.7 times more Omega 6 and 2.2 times more Sugars than Raw Pinto Beans.
• While Raw Pinto Beans contain 59.3 times more Omega 3, 3.4 times more Carbohydrate and 1.6 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Raw Pinto Beans have similar amounts of Protein per 100 g.
• Both Blanched Almonds as well as Raw Pinto Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.