Comparing Nutrients in 14 ounces Canned Great Northern Beans VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Great Northern Beans	25%	3%	72%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Canned Great Northern Beans	Blanched Almonds	Recommended Dietary Allowance
Energy	15.6% 452kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	2.08% 0.35g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	57% 74g	130g per day for Men 19-50 years
Sugars	7.7% 5.6g	25.3% 18.4g	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	NA	0% 0g	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	NA	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	51% 19.4g	103% 39.3g	38g per day for Men 19-50 years
Protein	52.2% 29.3g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Canned Great Northern Beans	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.3% 0.57mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	35% 0.46mg	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	80.4% 321μg	48.6% 194μg	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	5.73% 5.16mg	0% 0mg	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	21% 3.14mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Great Northern Beans	Blanched Almonds	Recommended Dietary Allowance
Calcium	21% 210mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	70.6% 0.64mg	453% 4.08mg	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	78% 6.23mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	70.4% 1.6mg	317% 7.3mg	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	77% 540mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	41% 1393mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	98% 1469mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.58mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	7.5% 277g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Great Northern Beans vs Blanched Almonds:

• Canned Great Northern Beans have 1.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Vitamin B1, 11.9 times more Vitamin B2, 7.6 times more Vitamin B3 and 30.1 times more Vitamin E than Canned Great Northern Beans.
• Both Canned Great Northern Beans and Blanched Almonds have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
• Both Canned Great Northern Beans as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Great Northern Beans vs Blanched Almonds:

• Canned Great Northern Beans have 1.3 times more Selenium, 19.5 times more Sodium and 15.5 times more Water than Blanched Almonds.
• While Blanched Almonds contain 4.5 times more Calcium, 6.4 times more Copper, 2.1 times more Iron, 5.3 times more Magnesium, 4.5 times more Manganese, 3.5 times more Phosphorus, 1.9 times more Potassium and 4.6 times more Zinc than Canned Great Northern Beans.

Comparison of macro-nutrients per 14 ounces:

• Canned Great Northern Beans have 18 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 5.2 times more Energy, 134.7 times more Fat, 32.9 times more Saturated Fat, 138.9 times more Omega 6, 3.3 times more Sugars, 2 times more Fiber and 2.9 times more Protein than Canned Great Northern Beans.
• Both Canned Great Northern Beans and Blanched Almonds have similar amounts of Carbohydrate per 14 oz.
• Both Canned Great Northern Beans as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.