Comparing Nutrients in 14 ounces Boiled Small White Beans VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Small White Beans	25%	4%	71%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Boiled Small White Beans	Blanched Almonds	Recommended Dietary Allowance
Energy	19.4% 564kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.54g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	2.06% 0.66g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.8% 102g	57% 74g	130g per day for Men 19-50 years
Sugars	NA	25.3% 18.4g	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% 0g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	109% 41.3g	103% 39.3g	38g per day for Men 19-50 years
Protein	63.6% 35.6g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Boiled Small White Beans	Blanched 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% 0.94mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.75% 1.08mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.8% 0.5mg	35% 0.46mg	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	136% 544μg	48.6% 194μg	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	0% 0mg	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	628% 94mg	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 Small White Beans	Blanched Almonds	Recommended Dietary Allowance
Calcium	29% 290mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	65.7% 0.59mg	453% 4.08mg	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	141% 11.3mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	88% 2.02mg	317% 7.3mg	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	96% 671mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	54% 1838mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	39.3% 4.33mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	6.8% 251g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Small White Beans vs Blanched Almonds:

• Boiled Small White Beans have 1.2 times more Vitamin B1 and 2.8 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 12.1 times more Vitamin B2, 12.9 times more Vitamin B3 and 1.3 times more Vitamin B5 than Boiled Small White Beans.
• Both Boiled Small White Beans and Blanched Almonds have similar amounts of Vitamin B6 per 14 oz.
• Both Boiled Small White Beans as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Small White Beans vs Blanched Almonds:

• Boiled Small White Beans have 14 times more Water than Blanched Almonds.
• While Blanched Almonds contain 3.2 times more Calcium, 6.9 times more Copper, 3.9 times more Magnesium, 3.6 times more Manganese, 2.8 times more Phosphorus, 1.4 times more Potassium, 2.5 times more Selenium, 9.5 times more Sodium and 2.7 times more Zinc than Boiled Small White Beans.
• Both Boiled Small White Beans and Blanched Almonds have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Small White Beans have 31.5 times more Omega 3 and 1.4 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 4.2 times more Energy, 82.1 times more Fat, 23.8 times more Saturated Fat, 82.4 times more Omega 6 and 2.4 times more Protein than Boiled Small White Beans.
• Both Boiled Small White Beans and Blanched Almonds have similar amounts of Fiber per 14 oz.
• Both Boiled Small White Beans as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.