Comparing Nutrients in 14 ounces Boiled Navy Beans VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Navy Beans	23%	4%	73%
Almonds	14%	72%	14%

Macro Nutrients

	Boiled Navy Beans	Almonds	Recommended Dietary Allowance
Energy	19% 556kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	2.54% 2.46g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	47% 15g	32g per day for Men 19-50 years
Omega 3	44% 0.7g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	288% 49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.5% 103g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	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	0% 0g	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	% 0g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 1.47g	% 15.7g	g per day for Men 19-50 years
Fiber	110% 41.7g	131% 49.6g	38g per day for Men 19-50 years
Protein	58.3% 32.7g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Boiled Navy 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	78.4% 0.94mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.58mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.06mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	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	139% 556μg	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	3.97% 3.57mg	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	0.26% 0.04mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans	Almonds	Recommended Dietary Allowance
Calcium	27.4% 274mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	455% 4.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.73μg	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	117% 9.37mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	81.6% 572mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	45.4% 1544mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	6.84% 253g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Boiled Navy Beans have 3.2 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 17.2 times more Vitamin B2, 5.6 times more Vitamin B3, 1.8 times more Vitamin B5 and 2563 times more Vitamin E than Boiled Navy Beans.
• Both Boiled Navy Beans and Almonds have similar amounts of Vitamin B1 and Vitamin B6 per 14 oz.
• Both Boiled Navy Beans as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Boiled Navy Beans vs Almonds:

• Boiled Navy Beans have 14.5 times more Water than Almonds.
• While Almonds contain 3.9 times more Calcium, 4.9 times more Copper, 1.6 times more Iron, 5.1 times more Magnesium, 4.1 times more Manganese, 3.3 times more Phosphorus, 1.9 times more Potassium, 1.4 times more Selenium and 3 times more Zinc than Boiled Navy Beans.

Comparison of macro-nutrients per 14 ounces:

• Boiled Navy Beans have 59 times more Omega 3 and 1.2 times more Carbohydrate than Almonds.
• While Almonds contain 4.1 times more Energy, 80.5 times more Fat, 38.8 times more Saturated Fat, 90.6 times more Omega 6, 11.8 times more Sugars and 2.6 times more Protein than Boiled Navy Beans.
• Both Boiled Navy Beans and Almonds have similar amounts of Fiber per 14 oz.
• Both Boiled Navy Beans as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.