Comparing Nutrients in 1 kilogram Canned White Beans VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned White Beans	25%	2%	73%
Almonds	14%	72%	14%

Macro Nutrients

	Canned White Beans	Almonds	Recommended Dietary Allowance
Energy	39.3% 1140kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	119% 38g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 212g	166% 216g	130g per day for Men 19-50 years
Sugars	4% 2.9g	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	NA	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	NA	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	126% 48g	329% 125g	38g per day for Men 19-50 years
Protein	130% 72.6g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Canned White 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	80% 0.96mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.06% 1.13mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	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	163% 650μg	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	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	52.7% 7.9mg	1709% 256mg	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 White Beans	Almonds	Recommended Dietary Allowance
Calcium	73% 730mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	258% 2.32mg	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	374% 30mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	224% 5.15mg	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	130% 910mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	134% 4540mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	227% 3400mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	102% 11mg	284% 31mg	11mg per day for Men 19-50 years
Water	19% 701g	1.2% 44g	3700g per day for Men 19-50 years

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

• Canned White Beans have 1.5 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 2.1 times more Vitamin B1, 30.8 times more Vitamin B2, 32 times more Vitamin B3, 2.5 times more Vitamin B5, 1.8 times more Vitamin B6 and 32.4 times more Vitamin E than Canned White Beans.
• Both Canned White Beans as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned White Beans vs Almonds:

• Canned White Beans have 340 times more Sodium and 15.9 times more Water than Almonds.
• While Almonds contain 3.7 times more Calcium, 4.4 times more Copper, 5.3 times more Magnesium, 4.2 times more Manganese, 5.3 times more Phosphorus, 1.6 times more Potassium, 2.6 times more Selenium and 2.8 times more Zinc than Canned White Beans.
• Both Canned White Beans and Almonds have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned White Beans have 18.7 times more Omega 3 than Almonds.
• While Almonds contain 5.1 times more Energy, 172.2 times more Fat, 51.4 times more Saturated Fat, 183.9 times more Omega 6, 15 times more Sugars, 2.6 times more Fiber and 2.9 times more Protein than Canned White Beans.
• Both Canned White Beans and Almonds have similar amounts of Carbohydrate per 1 kg.
• Both Canned White Beans as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.