Comparing Nutrients in 1 kilogram Almonds VS Boiled Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Boiled Navy Beans	23%	4%	73%

Macro Nutrients

	Almonds	Boiled Navy Beans	Recommended Dietary Allowance
Energy	200% 5790kcal	48.3% 1400kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	3.06% 0.98g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	111% 1.77g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	8% 1.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	200% 261g	130g per day for Men 19-50 years
Sugars	60% 43.5g	5.1% 3.7g	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	1.5% 1.1g	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	% 1.7g	% 0g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 3.7g	g per day for Men 19-50 years
Fiber	329% 125g	276% 105g	38g per day for Men 19-50 years
Protein	378% 212g	147% 82.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Boiled Navy Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	198% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	50.8% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	53.2% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	350% 1400μg	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	10% 9mg	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	1709% 256mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	269% 2690mg	69% 690mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	233% 2.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	464% 37mg	295% 23.6mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	229% 5.27mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	206% 1440mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	114% 3890mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	1.2% 44g	17.2% 638g	3700g per day for Men 19-50 years

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

• Almonds have 17.2 times more Vitamin B2, 5.6 times more Vitamin B3, 1.8 times more Vitamin B5 and 2563 times more Vitamin E than Boiled Navy Beans.
• While Boiled Navy Beans contain 3.2 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds and Boiled Navy Beans have similar amounts of Vitamin B1 and Vitamin B6 per 1 kg.
• Both Almonds as well as Boiled Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Boiled Navy Beans:

• Almonds have 3.9 times more Calcium, 4.9 times more Copper, 1.6 times more Iron, 5.1 times more Magnesium, 4.1 times more Manganese, 3.3 times more Phosphorus, 1.9 times more Potassium, 1.4 times more Selenium and 3 times more Zinc than Boiled Navy Beans.
• While Boiled Navy Beans contain 14.5 times more Water than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 4.1 times more Energy, 80.5 times more Fat, 38.8 times more Saturated Fat, 90.6 times more Omega 6, 11.8 times more Sugars and 2.6 times more Protein than Boiled Navy Beans.
• While Boiled Navy Beans contain 59 times more Omega 3 than Almonds.
• Both Almonds and Boiled Navy Beans have similar amounts of Carbohydrate and Fiber per 1 kg.
• Both Almonds as well as Boiled Navy Beans have insufficient amounts of Fructose, Glucose and Sucrose in 1 kg.