Comparing Nutrients in 1 kilogram Blanched Almonds VS Boiled Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Boiled Navy Beans	23%	4%	73%

Macro Nutrients

	Blanched Almonds	Boiled Navy Beans	Recommended Dietary Allowance
Energy	203% 5900kcal	48.3% 1400kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	3.06% 0.98g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	111% 1.77g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	8% 1.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	200% 261g	130g per day for Men 19-50 years
Sugars	64% 46.3g	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	0% 0g	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	% 0.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 3.7g	g per day for Men 19-50 years
Fiber	261% 99g	276% 105g	38g per day for Men 19-50 years
Protein	382% 214g	147% 82.3g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	159% 1.9mg	198% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	50.8% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	53.2% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	106% 1.38mg	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	123% 490μg	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	1583% 238mg	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

	Blanched Almonds	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	236% 2360mg	69% 690mg	1000mg per day for Men 19-50 years
Copper	1141% 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	410% 32.8mg	295% 23.6mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	229% 5.27mg	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	687% 4810mg	206% 1440mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	114% 3890mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	1.2% 45g	17.2% 638g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 10.8 times more Vitamin B2, 5.4 times more Vitamin B3 and 2375 times more Vitamin E than Boiled Navy Beans.
• While Boiled Navy Beans contain 2.9 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and Boiled Navy Beans have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 1 kg.
• Both Blanched 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 Blanched Almonds vs Boiled Navy Beans:

• Blanched Almonds have 3.4 times more Calcium, 4.9 times more Copper, 1.4 times more Iron, 5.1 times more Magnesium, 3.5 times more Manganese, 3.3 times more Phosphorus, 1.7 times more Potassium, more Sodium and 2.9 times more Zinc than Boiled Navy Beans.
• While Boiled Navy Beans contain 14.1 times more Water than Blanched Almonds.
• Both Blanched Almonds and Boiled Navy Beans have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 4.2 times more Energy, 84.7 times more Fat, 40.3 times more Saturated Fat, 90.9 times more Omega 6, 12.5 times more Sugars and 2.6 times more Protein than Boiled Navy Beans.
• While Boiled Navy Beans contain 44.3 times more Omega 3 and 1.4 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Boiled Navy Beans have similar amounts of Fiber per 1 kg.
• Both Blanched Almonds as well as Boiled Navy Beans have insufficient amounts of Fructose, Glucose and Sucrose in 1 kg.