Comparing Nutrients in 14 ounces Almonds VS White Beans

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
White Beans	27%	2%	71%

Macro Nutrients

	Almonds	White Beans	Recommended Dietary Allowance
Energy	79.2% 2298kcal	45.6% 1322kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	3.48% 3.37g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	2.7% 0.87g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	4.62% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	184% 239g	130g per day for Men 19-50 years
Sugars	24% 17.3g	11.6% 8.37g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	159% 60.3g	38g per day for Men 19-50 years
Protein	150% 84g	166% 93g	56g per day for Men 19-50 years

Vitamins

	Almonds	White 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	145% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	97% 1.26mg	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	385% 1540μg	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	678% 102mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	White Beans	Recommended Dietary Allowance
Calcium	107% 1068mg	95% 953mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	434% 3.9mg	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	184% 14.7mg	518% 41.4mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	180% 754mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	310% 7.13mg	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	171% 1195mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	210% 7124mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	92% 51μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	132% 14.6mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	1.2% 45g	3700g per day for Men 19-50 years

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

• Almonds have 7.8 times more Vitamin B2, 7.6 times more Vitamin B3 and 122 times more Vitamin E than Raw White Beans.
• While Raw White Beans contain 2.1 times more Vitamin B1, 1.6 times more Vitamin B5, 2.3 times more Vitamin B6, 8.8 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds as well as Raw White 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 White Beans:

• Almonds have 1.4 times more Magnesium, 1.2 times more Manganese and 1.6 times more Phosphorus than Raw White Beans.
• While Raw White Beans contain 2.8 times more Iron, 2.4 times more Potassium, 3.1 times more Selenium and 16 times more Sodium than Almonds.
• Both Almonds and Raw White Beans have similar amounts of Calcium, Copper and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.7 times more Energy, 58.7 times more Fat, 17.4 times more Saturated Fat, 62.2 times more Omega 6 and 2.1 times more Sugars than Raw White Beans.
• While Raw White Beans contain 55.3 times more Omega 3 and 2.8 times more Carbohydrate than Almonds.
• Both Almonds and Raw White Beans have similar amounts of Fiber and Protein per 14 oz.
• Both Almonds as well as Raw White Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.