Comparing Nutrients in 14 ounces Almonds VS Boiled Navy Beans

Macros Ratio

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

Macro Nutrients

	Almonds	Boiled Navy Beans	Recommended Dietary Allowance
Energy	79.2% 2298kcal	19% 556kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	2.54% 2.46g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	44% 0.7g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	79.5% 103g	130g per day for Men 19-50 years
Sugars	24% 17.3g	2.03% 1.47g	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	0.6% 0.44g	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	% 0.67g	% 0g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 1.47g	g per day for Men 19-50 years
Fiber	131% 49.6g	110% 41.7g	38g per day for Men 19-50 years
Protein	150% 84g	58.3% 32.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Boiled Navy Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	78.4% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	21% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	139% 556μg	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	3.97% 3.57mg	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	678% 102mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	107% 1068mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	93% 0.83mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	184% 14.7mg	117% 9.37mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	91% 2.1mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	81.6% 572mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	45.4% 1544mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	6.84% 253g	3700g per day for Men 19-50 years

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

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

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

• Almonds have 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.
• While Boiled Navy Beans contain 14.5 times more Water than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 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.
• While Boiled Navy Beans contain 59 times more Omega 3 than Almonds.
• Both Almonds and Boiled Navy Beans have similar amounts of Carbohydrate and Fiber per 14 oz.
• Both Almonds as well as Boiled Navy Beans have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.