Comparing Nutrients in 1 pound Navy Beans VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Navy Beans	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	52.7% 1529kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	153% 2.44g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.5g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	61.7% 80g	130g per day for Men 19-50 years
Sugars	24.3% 17.6g	28.5% 20.6g	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	% 0.95g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 15g	% 20g	g per day for Men 19-50 years
Fiber	183% 69.4g	125% 47.6g	38g per day for Men 19-50 years
Protein	181% 101g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Navy Beans	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	293% 3.5mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.2% 0.74mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.92mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.5% 3.37mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	41% 0.54mg	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	413% 1651μg	30.6% 122μg	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	0.6% 0.091mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	66.7% 667mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	420% 3.8mg	481% 4.33mg	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	311% 25mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	189% 794mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	280% 6.43mg	485% 11mg	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	264% 1846mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	158% 5375mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	151% 16.6mg	127% 14mg	11mg per day for Men 19-50 years
Water	1.5% 55g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Navy Beans VS Oil Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Navy Beans versus 1 lb of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Navy Beans vs Oil Roasted Almonds:

• 1 pound of Navy Beans has 8.4 times more Vitamin B1, 3.2 times more Vitamin B5, 3.6 times more Vitamin B6, 13.5 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 4.8 times more Vitamin B2, 1.7 times more Vitamin B3 and 1298.5 times more Vitamin E than Raw Navy Beans.
• 1 pound of Navy Beans have insufficient amounts of Vitamin E
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Raw Navy Beans as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Navy Beans vs Oil Roasted Almonds:

• 1 pound of Navy Beans has 1.5 times more Iron, 1.7 times more Potassium and 2.7 times more Selenium than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 2 times more Calcium, 1.6 times more Magnesium and 1.7 times more Manganese than Raw Navy Beans.
• Both Navy Beans and Oil Roasted Almonds contain similar levels of Copper, Phosphorus and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navy Beans has more Omega 3, 3.4 times more Carbohydrate and 1.5 times more Fiber than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 1.8 times more Energy, 36.8 times more Fat, 24.8 times more Saturated Fat and 40.4 times more Omega 6 than Raw Navy Beans.
• Both Navy Beans and Oil Roasted Almonds offer comparable quantities of Sugars and Protein per one pound.
• 1 pound of Navy Beans provide inadequate amounts of Omega 6
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3