Comparing Nutrients in 14 ounces Roasted Almonds VS Boiled Navy Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Boiled Navy Beans with Salt	23%	4%	73%

Macro Nutrients

	Roasted Almonds	Boiled Navy Beans with Salt	Recommended Dietary Allowance
Energy	82% 2373kcal	19% 556kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	2.54% 2.46g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	22.3% 0.36g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	79.5% 103g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	% 0g	g per day for Men 19-50 years
Sucrose	% 19g	% 1.47g	g per day for Men 19-50 years
Fiber	114% 43.3g	110% 41.7g	38g per day for Men 19-50 years
Protein	149% 83g	58.3% 32.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Boiled Navy Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	78.4% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	21% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	42% 0.55mg	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	54.6% 218μg	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	632% 95mg	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

	Roasted Almonds	Boiled Navy Beans with Salt	Recommended Dietary Allowance
Calcium	106% 1064mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	93% 0.83mg	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	185% 15mg	117% 9.37mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	91% 2.1mg	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	267% 1869mg	81.6% 572mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	45.4% 1544mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	62.7% 941mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	6.84% 253g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Boiled Navy Beans with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Almonds versus 14 oz of Boiled Navy Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Roasted Almonds have 18.1 times more Vitamin B2, 5.6 times more Vitamin B3, 1.2 times more Vitamin B5 and 2390 times more Vitamin E than Boiled Navy Beans with Salt.
• While 14 oz of Boiled Navy Beans with Salt contain 3.1 times more Vitamin B1 and 2.5 times more Vitamin B9 than Dry Roasted Almonds.
• Both Roasted Almonds and Boiled Navy Beans with Salt provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Boiled Navy Beans with Salt have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Boiled Navy Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

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

• 14 ounces of Roasted Almonds have 3.9 times more Calcium, 5.2 times more Copper, 1.6 times more Iron, 5.3 times more Magnesium, 4.2 times more Manganese, 3.3 times more Phosphorus, 1.8 times more Potassium and 3.2 times more Zinc than Boiled Navy Beans with Salt.
• While 14 oz of Boiled Navy Beans with Salt contain 1.5 times more Selenium and 79 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Almonds have 4.3 times more Energy, 84.7 times more Fat, 127.9 times more Saturated Fat, 187.6 times more Omega 6, 13.1 times more Sugars and 2.5 times more Protein than Boiled Navy Beans with Salt.
• While 14 oz of Boiled Navy Beans with Salt contain 9 times more Omega 3 than Dry Roasted Almonds.
• Both Roasted Almonds and Boiled Navy Beans with Salt offer comparable quantities of Carbohydrate and Fiber per 14 ounces.
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3
• 14 ounces of Boiled Navy Beans with Salt provide inadequate amounts of Omega 6