Lets compare vitamin content per 14 ounces of Almonds vs Canned Navy Beans:
Almonds have 1.5 times more Vitamin B1, 20.7 times more Vitamin B2, 7.4 times more Vitamin B3, 2.7 times more Vitamin B5, 1.3 times more Vitamin B6 and 32.9 times more Vitamin E than Canned Navy Beans.
While Canned Navy Beans contain 1.4 times more Vitamin B9 and more Vitamin K than Almonds.
Both Almonds as well as Canned Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Almonds vs Canned Navy Beans:
Almonds have 5.7 times more Calcium, 5 times more Copper, 2 times more Iron, 5.7 times more Magnesium, 5.8 times more Manganese, 3.6 times more Phosphorus, 2.5 times more Potassium and 4.1 times more Zinc than Canned Navy Beans.
While Canned Navy Beans contain 1.4 times more Selenium, 336 times more Sodium and 16 times more Water than Almonds.
Comparison of macro-nutrients per 14 ounces:
Almonds have 5.1 times more Energy, 116.1 times more Fat, 33.9 times more Saturated Fat, 122 times more Omega 6, 15.5 times more Sugars, 2.5 times more Fiber and 2.8 times more Protein than Canned Navy Beans.
While Canned Navy Beans contain 28.3 times more Omega 3 than Almonds.
Both Almonds and Canned Navy Beans have similar amounts of Carbohydrate per 14 oz.
Both Almonds as well as Canned Navy Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.