Comparing Nutrients in 1 kilogram Canned Navy Beans VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Navy Beans	26%	3%	71%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Canned Navy Beans	Roasted Almonds	Recommended Dietary Allowance
Energy	39% 1130kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	4.43% 4.3g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.12g	128% 41g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	5.94% 1g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	157% 205g	162% 210g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	134% 51g	287% 109g	38g per day for Men 19-50 years
Protein	134% 75.3g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Canned Navy Beans	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	118% 1.4mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.4% 4.87mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.4% 1.72mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	105% 1.36mg	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	155% 620μg	138% 550μg	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	7.78% 7mg	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	52% 7.8mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Navy Beans	Roasted Almonds	Recommended Dietary Allowance
Calcium	47% 470mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	231% 2.08mg	1221% 11mg	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	231% 18.5mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	163% 3.75mg	970% 22.3mg	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	191% 1340mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	84.7% 2880mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	105% 58μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	224% 3360mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	301% 33mg	11mg per day for Men 19-50 years
Water	19% 705g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Navy Beans vs Roasted Almonds:

• Canned Navy Beans have 1.8 times more Vitamin B1 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 21.8 times more Vitamin B2, 7.5 times more Vitamin B3, 1.9 times more Vitamin B5, 1.3 times more Vitamin B6 and 30.6 times more Vitamin E than Canned Navy Beans.
• Both Canned Navy Beans and Dry Roasted Almonds have similar amounts of Vitamin B9 per 1 kg.
• Both Canned Navy Beans as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Navy Beans vs Roasted Almonds:

• Canned Navy Beans have 2.9 times more Selenium, 112 times more Sodium and 29.2 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.7 times more Calcium, 5.3 times more Copper, 2 times more Iron, 5.9 times more Magnesium, 6 times more Manganese, 3.5 times more Phosphorus, 2.5 times more Potassium and 4.3 times more Zinc than Canned Navy Beans.

Comparison of macro-nutrients per 1 kilogram:

• Canned Navy Beans have 8.5 times more Omega 3 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.3 times more Energy, 122.2 times more Fat, 36.5 times more Saturated Fat, 128.2 times more Omega 6, 17.4 times more Sugars, 2.1 times more Fiber and 2.8 times more Protein than Canned Navy Beans.
• Both Canned Navy Beans and Dry Roasted Almonds have similar amounts of Carbohydrate per 1 kg.
• Both Canned Navy Beans as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.