Comparing Nutrients in 100 grams Roasted Almonds VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Roasted Almonds	California Red Kidney Beans	Recommended Dietary Allowance
Energy	20.6% 598kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	46% 59.8g	130g per day for Men 19-50 years
Sugars	6.7% 4.86g	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	0.014% 0.01g	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	% 0.01g	NA	g per day for Men 19-50 years
Sucrose	% 4.75g	NA	g per day for Men 19-50 years
Fiber	28.7% 11g	65.5% 25g	38g per day for Men 19-50 years
Protein	37.4% 21g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.4% 0.077mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.64mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.42% 0.32mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	30.5% 0.4mg	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	13.8% 55μg	99% 394μg	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	5% 4.5mg	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	159% 24mg	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

	Roasted Almonds	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	27% 268mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	122% 1.1mg	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	46.6% 3.73mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	66.4% 279mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	43.5% 1mg	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	67.3% 471mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	21% 713mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	0.32% 11.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Almonds vs California Red Kidney Beans:

• Dry Roasted Almonds have 5.5 times more Vitamin B2 and 1.8 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 6.9 times more Vitamin B1, 2.4 times more Vitamin B5, 2.9 times more Vitamin B6, 7.2 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Almonds vs California Red Kidney Beans:

• Dry Roasted Almonds have 1.4 times more Calcium, 1.7 times more Magnesium, 2.2 times more Manganese and 1.3 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.5 times more Iron, 2.1 times more Potassium and 1.6 times more Selenium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Raw California Red Kidney Beans have similar amounts of Copper and Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Almonds have 1.8 times more Energy, 210.2 times more Fat, 113.7 times more Saturated Fat and 239.7 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 8.4 times more Omega 3, 2.8 times more Carbohydrate and 2.3 times more Fiber than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Raw California Red Kidney Beans have similar amounts of Protein per 100 g.
• Both Dry Roasted Almonds as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.