Comparing Nutrients in 14 ounces Boiled Sprouted Navy Beans VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Navy Beans	30%	8%	62%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Boiled Sprouted Navy Beans	Roasted Almonds	Recommended Dietary Allowance
Energy	10.7% 310kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	74% 1.2g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	3.95% 0.67g	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	46% 59.6g	64% 83.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	114% 43.3g	38g per day for Men 19-50 years
Protein	50% 28g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted 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	126% 1.5mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.7% 0.93mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.8% 3.4mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.4% 0.79mg	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	105% 421μg	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	76.3% 68.7mg	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	NA	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Navy Beans	Roasted Almonds	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	172% 1.54mg	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	105% 8.37mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	105% 441mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	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	58.4% 409mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	37% 1258mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	35% 3.85mg	119% 13mg	11mg per day for Men 19-50 years
Water	8.15% 302g	0.26% 9.57g	3700g per day for Men 19-50 years

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

• Boiled and Drained Sprouted Navy Beans have 4.9 times more Vitamin B1, 2.7 times more Vitamin B5, 1.5 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.1 times more Vitamin B2 and 2.9 times more Vitamin B3 than Boiled and Drained Sprouted Navy Beans.
• Both Boiled and Drained Sprouted Navy Beans as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained Sprouted Navy Beans have 31.5 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 16.8 times more Calcium, 2.8 times more Copper, 1.8 times more Iron, 2.5 times more Magnesium, 5 times more Manganese, 4.6 times more Phosphorus, 2.2 times more Potassium, 3.3 times more Selenium and 3.4 times more Zinc than Boiled and Drained Sprouted Navy Beans.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Sprouted Navy Beans have 29.9 times more Omega 3 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 7.7 times more Energy, 64.9 times more Fat, 41.8 times more Saturated Fat, 76.6 times more Omega 6, 1.4 times more Carbohydrate and 3 times more Protein than Boiled and Drained Sprouted Navy Beans.
• Both Boiled and Drained Sprouted Navy Beans as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.