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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Oil Roasted Almonds	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	21% 607kcal	4.28% 124kcal	2900kcal per day for Men 19-50 years
Fat	57% 55g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	0% 0g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	79.5% 13.5g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	6.28% 4.55g	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% 0g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 4.38g	NA	g per day for Men 19-50 years
Fiber	27.6% 10.5g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	38% 21.2g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Boiled 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	7.67% 0.092mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	4.38% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	8% 0.1mg	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	6.75% 27μg	18.5% 74μg	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	1.33% 1.2mg	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	173% 26mg	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

	Oil Roasted Almonds	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	29% 291mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	32% 0.29mg	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% 3.68mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	14% 0.32mg	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	66.6% 466mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	20.6% 699mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	28% 3.07mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	1.8% 67g	3700g per day for Men 19-50 years

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

• Oil Roasted Almonds have 12.6 times more Vitamin B2 and 6.8 times more Vitamin B3 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.4 times more Vitamin B1, 2.7 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled California Red Kidney Beans have similar amounts of Vitamin B5 and Vitamin B6 per 100 g.
• Both Oil Roasted Almonds as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Oil Roasted Almonds have 4.4 times more Calcium, 3.3 times more Copper, 1.2 times more Iron, 5.7 times more Magnesium, 7.7 times more Manganese, 3.4 times more Phosphorus, 1.7 times more Potassium, 3.4 times more Selenium and 3.6 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 23.9 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Almonds have 4.9 times more Energy, 613 times more Fat, 300.6 times more Saturated Fat, 676 times more Omega 6 and 2.3 times more Protein than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain more Omega 3 and 1.3 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled California Red Kidney Beans have similar amounts of Fiber per 100 g.
• Both Oil Roasted Almonds as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.