Comparing Nutrients in 1 kilogram Navy Beans VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Almonds	14%	72%	14%

Macro Nutrients

	Navy Beans	Almonds	Recommended Dietary Allowance
Energy	116% 3370kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	119% 38g	32g per day for Men 19-50 years
Omega 3	336% 5.38g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	19.7% 3.35g	725% 123g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	467% 608g	166% 216g	130g per day for Men 19-50 years
Sugars	53.5% 38.8g	60% 43.5g	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% 0g	1.5% 1.1g	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	% 2.1g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 33.3g	% 39.5g	g per day for Men 19-50 years
Fiber	403% 153g	329% 125g	38g per day for Men 19-50 years
Protein	399% 223g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Navy Beans	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	646% 7.75mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	137% 22mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	149% 7.44mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	329% 4.3mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	910% 3640μg	110% 440μg	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	NA	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	1.33% 0.2mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Almonds	Recommended Dietary Allowance
Calcium	147% 1470mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	927% 8.34mg	1146% 10.3mg	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	686% 55mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	417% 1750mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	617% 14mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	581% 4070mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	349% 11850mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	200% 110μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	332% 36.5mg	284% 31mg	11mg per day for Men 19-50 years
Water	3.27% 121g	1.2% 44g	3700g per day for Men 19-50 years

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

• Raw Navy Beans have 3.8 times more Vitamin B1, 1.6 times more Vitamin B5, 3.1 times more Vitamin B6, 8.3 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 6.9 times more Vitamin B2, 1.7 times more Vitamin B3 and 1281.5 times more Vitamin E than Raw Navy Beans.
• Both Raw Navy Beans as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Navy Beans vs Almonds:

• Raw Navy Beans have 1.5 times more Iron, 1.6 times more Potassium and 2.7 times more Selenium than Almonds.
• While Almonds contain 1.8 times more Calcium, 1.5 times more Magnesium and 1.5 times more Manganese than Raw Navy Beans.
• Both Raw Navy Beans and Almonds have similar amounts of Copper, Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Navy Beans have 179.3 times more Omega 3, 2.8 times more Carbohydrate and 1.2 times more Fiber than Almonds.
• While Almonds contain 1.7 times more Energy, 33.3 times more Fat, 22.4 times more Saturated Fat and 36.8 times more Omega 6 than Raw Navy Beans.
• Both Raw Navy Beans and Almonds have similar amounts of Sugars and Protein per 1 kg.
• Both Raw Navy Beans as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 1 kg.