Comparing Nutrients in 14 ounces Navy Beans VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Almonds	14%	72%	14%

Macro Nutrients

	Navy Beans	Almonds	Recommended Dietary Allowance
Energy	46% 1338kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	47% 15g	32g per day for Men 19-50 years
Omega 3	133% 2.14g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	7.82% 1.33g	288% 49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	21.2% 15.4g	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	% 0.83g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 13.2g	% 15.7g	g per day for Men 19-50 years
Fiber	160% 60.7g	131% 49.6g	38g per day for Men 19-50 years
Protein	158% 88.6g	150% 84g	56g per day for Men 19-50 years

Vitamins

	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	256% 3.08mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.3% 8.7mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.95mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	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	361% 1445μg	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	NA	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	0.53% 0.079mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Almonds	Recommended Dietary Allowance
Calcium	58.3% 583mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	368% 3.3mg	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	272% 21.8mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	165% 695mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	245% 5.63mg	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	231% 1615mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	138% 4703mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	79.4% 43.7μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	132% 14.5mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	1.3% 48g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Raw Navy Beans have 3.8 times more Vitamin B1, 1.6 times more Vitamin B5, 3.1 times more Vitamin B6, 8.3 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 6.9 times more Vitamin B2, 1.7 times more Vitamin B3 and 1281.5 times more Vitamin E than Raw Navy Beans.
• Both Raw Navy 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 Navy Beans vs Almonds:

• Raw Navy Beans have 1.5 times more Iron, 1.6 times more Potassium and 2.7 times more Selenium than Almonds.
• While Almonds contain 1.8 times more Calcium, 1.5 times more Magnesium and 1.5 times more Manganese than Raw Navy Beans.
• Both Raw Navy Beans and Almonds have similar amounts of Copper, Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Navy Beans have 179.3 times more Omega 3, 2.8 times more Carbohydrate and 1.2 times more Fiber than Almonds.
• While Almonds contain 1.7 times more Energy, 33.3 times more Fat, 22.4 times more Saturated Fat and 36.8 times more Omega 6 than Raw Navy Beans.
• Both Raw Navy Beans and Almonds have similar amounts of Sugars and Protein per 14 oz.
• Both Raw Navy Beans as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.