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

Macros Ratio

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

Macro Nutrients

	Oil Roasted Almonds	California Red Kidney Beans	Recommended Dietary Allowance
Energy	21% 607kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	57% 55g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	79.5% 13.5g	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	13.6% 17.7g	46% 59.8g	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	65.5% 25g	38g per day for Men 19-50 years
Protein	38% 21.2g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Oil 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	7.67% 0.092mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	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	6.75% 27μg	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	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	29% 291mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	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% 3.68mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	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	66.6% 466mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	20.6% 699mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	28% 3.07mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	0.32% 11.8g	3700g per day for Men 19-50 years

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

• Oil Roasted Almonds have 3.6 times more Vitamin B2 and 1.8 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.8 times more Vitamin B1, 3.4 times more Vitamin B5, 3.4 times more Vitamin B6, 14.6 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• Both Oil 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 Oil Roasted Almonds vs California Red Kidney Beans:

• Oil Roasted Almonds have 1.5 times more Calcium, 1.7 times more Magnesium, 2.5 times more Manganese, 1.3 times more Selenium and 1.2 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.5 times more Iron and 2.1 times more Potassium than Oil Roasted Almonds.
• Both Oil 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:

• Oil Roasted Almonds have 1.8 times more Energy, 220.7 times more Fat, 116.9 times more Saturated Fat and 250.4 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain more Omega 3, 3.4 times more Carbohydrate and 2.4 times more Fiber than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Raw California Red Kidney Beans have similar amounts of Protein per 100 g.
• Both Oil Roasted Almonds as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.