Comparing Nutrients in 14 ounces Great Northern Beans VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Great Northern Beans	25%	3%	72%
Almonds	14%	72%	14%

Macro Nutrients

	Great Northern Beans	Almonds	Recommended Dietary Allowance
Energy	46.4% 1345kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	4.66% 4.52g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	47% 15g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	6.14% 1.04g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	190% 248g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	12.4% 8.97g	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	211% 80g	131% 49.6g	38g per day for Men 19-50 years
Protein	155% 86.8g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Great Northern Beans	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	216% 2.6mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.4% 0.94mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.5% 7.76mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.3% 4.37mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.77mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	478% 1913μg	43.7% 175μg	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	23.4% 21mg	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	5.82% 0.87mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Great Northern Beans	Almonds	Recommended Dietary Allowance
Calcium	69.5% 695mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	369% 3.32mg	455% 4.1mg	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	271% 21.7mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	179% 750mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	253% 1774mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	162% 5505mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	83.3% 9.17mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	1.15% 42.5g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Raw Great Northern Beans have 3.2 times more Vitamin B1, 2.3 times more Vitamin B5, 3.3 times more Vitamin B6, 11 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 4.8 times more Vitamin B2, 1.9 times more Vitamin B3 and 116.5 times more Vitamin E than Raw Great Northern Beans.
• Both Raw Great Northern Beans as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Great Northern Beans have 1.5 times more Iron, 1.9 times more Potassium and 3.1 times more Selenium than Almonds.
• While Almonds contain 1.5 times more Calcium, 1.4 times more Magnesium, 1.5 times more Manganese and 1.4 times more Zinc than Raw Great Northern Beans.
• Both Raw Great Northern Beans and Almonds have similar amounts of Copper and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Great Northern Beans have 71 times more Omega 3, 2.9 times more Carbohydrate and 1.6 times more Fiber than Almonds.
• While Almonds contain 1.7 times more Energy, 43.8 times more Fat, 10.7 times more Saturated Fat, 46.9 times more Omega 6 and 1.9 times more Sugars than Raw Great Northern Beans.
• Both Raw Great Northern Beans and Almonds have similar amounts of Protein per 14 oz.
• Both Raw Great Northern Beans as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.