Comparing Nutrients in 300 calories Oil Roasted AlmondsVS Boiled Kidney Beans

Weight per 300 calories

Oil Roasted Almonds

49.4g

Boiled Kidney Beans

236g

Oil Roasted Almonds have 4.8 times more energy per 100g than Boiled Kidney Beans. It has very high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Oil Roasted Almonds or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Oil Roasted Almonds

13%

76%

11%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

Oil Roasted Almondsvs Boiled Kidney Beans

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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28%27.3g

Fat

1.2%1.2g

27.3 gvs1.2 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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6.5%2.08g

Saturated Fat

0.54%0.17g

2.08 gvs0.17 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g

Omega 3

25%0.4g

0 gvs0.4 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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39.3%6.7g

Omega 6

1.5%0.26g

6.7 gvs0.26 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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6.72%8.74g

Carbohydrate

41.4%54g

8.74 gvs54 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.1%2.25g

Sugars

1.04%0.76g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.25 gvs0.76 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

≤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]

0 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.02g

Glucose

0.02 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.16g

Sucrose

2.16 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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13.7%5.2g

Fiber

39.8%15g

5.2 gvs15 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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18.7%10.5g

Protein

36.6%20.5g

10.5 gvs20.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Oil Roasted Almondsvs Boiled Kidney Beans

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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3.8%0.045mg

Vitamin B1

31.5%0.38mg

Thiamine

0.045 mgvs0.38 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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29.7%0.39mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.39 mgvs0.14 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.3%1.8mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs1.37 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.26%0.11mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

0.11 mgvs0.52 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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4.5%0.058mg

Vitamin B6

22%0.28mg

Pyridoxine

0.058 mgvs0.28 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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3.34%13.3μg

Vitamin B9

76.8%307μg

Folates and Folic Acid

13.3 μgvs307 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

3.15%2.83mg

Ascorbic acid

0 mgvs2.83 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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85.6%13mg

Vitamin E

0.47%0.071mg

Tocopherols and Tocotrienols

13 mgvs0.071 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

16.5%20μg

Phytomenadione or phylloquinone

0 μgvs20 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Oil Roasted Almondsvs Boiled Kidney Beans

14.4%144mg

Calcium

8.27%82.7mg

144 mgvs82.7 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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52.4%0.47mg

Copper

56.7%0.51mg

0.47 mgvs0.51 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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22.7%1.8mg

Iron

65.6%5.24mg

1.8 mgvs5.24 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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32.2%135mg

Magnesium

23.6%99mg

135 mgvs99 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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53%1.2mg

Manganese

44%1mg

1.2 mgvs1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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33%230mg

Phosphorus

46.6%326mg

230 mgvs326 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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10%345mg

Potassium

28%957mg

345 mgvs957 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.7%2.03μg

Selenium

4.72%2.6μg

2.03 μgvs2.6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.033%0.49mg

Sodium

0.16%2.36mg

0.49 mgvs2.36 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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13.8%1.5mg

Zinc

21.5%2.36mg

1.5 mgvs2.36 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.037%1.4g

Water

4.27%158g

1.4 gvs158 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Oil Roasted Almonds vs Boiled Kidney Beans:

Oil Roasted Almonds have 2.8 times more Vitamin B2, 1.3 times more Vitamin B3 and 181.1 times more Vitamin E than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 8.3 times more Vitamin B1, 4.6 times more Vitamin B5, 4.9 times more Vitamin B6, 23 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
Both Oil Roasted Almonds as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oil Roasted Almonds vs Boiled Kidney Beans:

Oil Roasted Almonds have 1.7 times more Calcium and 1.4 times more Magnesium than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.9 times more Iron, 1.4 times more Phosphorus, 2.8 times more Potassium, 1.3 times more Selenium, 1.6 times more Zinc and 114.3 times more Water than Oil Roasted Almonds.
Both Oil Roasted Almonds and Boiled All Types Kidney Beans have similar amounts of Copper and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Oil Roasted Almonds have 23.1 times more Fat, 12.1 times more Saturated Fat, 26.2 times more Omega 6 and 3 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain more Omega 3, 6.2 times more Carbohydrate, 2.9 times more Fiber and 2 times more Protein than Oil Roasted Almonds.
Both Oil Roasted Almonds and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
Both Oil Roasted Almonds as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Oil Roasted AlmondsVS Almond pasteBoiled Kidney BeansVS Almond pasteOil Roasted AlmondsVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Oil Roasted AlmondsVS Boiled Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Oil Roasted Almonds or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: