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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Oil Roasted Almonds	Red Kidney Beans	Recommended Dietary Allowance
Energy	21% 607kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	57% 55g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	0% 0g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	79.5% 13.5g	1.34% 0.23g	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	47% 61.3g	130g per day for Men 19-50 years
Sugars	6.28% 4.55g	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	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	40% 15g	38g per day for Men 19-50 years
Protein	38% 21.2g	40.2% 22.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	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	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	13% 2.1mg	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	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

	Oil Roasted Almonds	Red Kidney Beans	Recommended Dietary Allowance
Calcium	29% 291mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	77.7% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.055% 2.2μg	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	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	48.3% 1.1mg	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% 406mg	700mg per day for Men 19-50 years
Potassium	20.6% 699mg	40% 1359mg	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	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	28% 3.07mg	25.4% 2.8mg	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 Red Kidney Beans:

• Oil Roasted Almonds have 3.6 times more Vitamin B2, 1.7 times more Vitamin B3 and 123.7 times more Vitamin E than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 6.6 times more Vitamin B1, 3.4 times more Vitamin B5, 3.4 times more Vitamin B6, 14.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Raw 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 Red Kidney Beans:

• Oil Roasted Almonds have 3.5 times more Calcium, 1.4 times more Copper, 2 times more Magnesium, 2.2 times more Manganese and 1.3 times more Selenium than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 1.8 times more Iron and 1.9 times more Potassium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Raw Red Kidney Beans have similar amounts of Phosphorus and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Almonds have 1.8 times more Energy, 52 times more Fat, 27.3 times more Saturated Fat, 59.3 times more Omega 6 and 2.2 times more Sugars than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain more Omega 3, 3.5 times more Carbohydrate and 1.4 times more Fiber than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Raw Red Kidney Beans have similar amounts of Protein per 100 g.
• Both Oil Roasted Almonds as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.