Comparing Nutrients in 14 ounces Canned Navy Beans VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Navy Beans	26%	3%	71%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Canned Navy Beans	Roasted Almonds	Recommended Dietary Allowance
Energy	15.5% 448kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	1.76% 1.7g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.44g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	2.36% 0.4g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.4% 81g	64% 83.4g	130g per day for Men 19-50 years
Sugars	1.53% 1.1g	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	53.3% 20.2g	114% 43.3g	38g per day for Men 19-50 years
Protein	53.4% 30g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Canned Navy Beans	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.6% 0.56mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	41.5% 0.54mg	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	61.5% 246μg	54.6% 218μg	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	3.1% 2.78mg	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	20.6% 3.1mg	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.6% 11.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Navy Beans	Roasted Almonds	Recommended Dietary Allowance
Calcium	18.7% 187mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	485% 4.36mg	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	92% 7.34mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	64.7% 1.5mg	385% 8.86mg	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	76% 532mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	89% 1334mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	119% 13mg	11mg per day for Men 19-50 years
Water	7.56% 280g	0.26% 9.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Navy Beans vs Roasted Almonds:

• Canned Navy Beans have 1.8 times more Vitamin B1 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 21.8 times more Vitamin B2, 7.5 times more Vitamin B3, 1.9 times more Vitamin B5, 1.3 times more Vitamin B6 and 30.6 times more Vitamin E than Canned Navy Beans.
• Both Canned Navy Beans and Dry Roasted Almonds have similar amounts of Vitamin B9 per 14 oz.
• Both Canned Navy Beans as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Navy Beans vs Roasted Almonds:

• Canned Navy Beans have 2.9 times more Selenium, 112 times more Sodium and 29.2 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.7 times more Calcium, 5.3 times more Copper, 2 times more Iron, 5.9 times more Magnesium, 6 times more Manganese, 3.5 times more Phosphorus, 2.5 times more Potassium and 4.3 times more Zinc than Canned Navy Beans.

Comparison of macro-nutrients per 14 ounces:

• Canned Navy Beans have 8.5 times more Omega 3 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.3 times more Energy, 122.2 times more Fat, 36.5 times more Saturated Fat, 128.2 times more Omega 6, 17.4 times more Sugars, 2.1 times more Fiber and 2.8 times more Protein than Canned Navy Beans.
• Both Canned Navy Beans and Dry Roasted Almonds have similar amounts of Carbohydrate per 14 oz.
• Both Canned Navy Beans as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.