Comparing Nutrients in 1 kilogram Small White Beans VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Small White Beans	25%	3%	72%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Small White Beans	Blanched Almonds	Recommended Dietary Allowance
Energy	116% 3360kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	12% 12g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	9.5% 3.04g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	144% 2.3g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	16.2% 2.76g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	479% 623g	144% 187g	130g per day for Men 19-50 years
Sugars	NA	64% 46.3g	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% 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	NA	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 44.6g	g per day for Men 19-50 years
Fiber	655% 249g	261% 99g	38g per day for Men 19-50 years
Protein	377% 211g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Small White Beans	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	619% 7.43mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	159% 2.07mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84% 13.4mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.3mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	338% 4.4mg	88.5% 1.15mg	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	965% 3860μg	123% 490μg	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	NA	1583% 238mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Small White Beans	Blanched Almonds	Recommended Dietary Allowance
Calcium	173% 1730mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	706% 6.35mg	1141% 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	966% 77.3mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	436% 1830mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	556% 12.8mg	798% 18.4mg	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	636% 4450mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	454% 15420mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	233% 128μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	255% 28mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	3.16% 117g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Small White Beans vs Blanched Almonds:

• Raw Small White Beans have 3.9 times more Vitamin B1, 2.3 times more Vitamin B5, 3.8 times more Vitamin B6 and 7.9 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 3.4 times more Vitamin B2 and 2.6 times more Vitamin B3 than Raw Small White Beans.
• Both Raw Small White Beans as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Small White Beans vs Blanched Almonds:

• Raw Small White Beans have 2.4 times more Iron, 2.3 times more Potassium and 4 times more Selenium than Blanched Almonds.
• While Blanched Almonds contain 1.4 times more Calcium, 1.6 times more Copper, 1.5 times more Magnesium, 1.4 times more Manganese and 1.6 times more Sodium than Raw Small White Beans.
• Both Raw Small White Beans and Blanched Almonds have similar amounts of Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Small White Beans have 57.8 times more Omega 3, 3.3 times more Carbohydrate and 2.5 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Energy, 44.5 times more Fat, 13 times more Saturated Fat and 44.8 times more Omega 6 than Raw Small White Beans.
• Both Raw Small White Beans and Blanched Almonds have similar amounts of Protein per 1 kg.
• Both Raw Small White Beans as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.