Comparing Nutrients in 1 pound Almonds VS Canned Great Northern Beans

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Canned Great Northern Beans	25%	3%	72%

Macro Nutrients

	Almonds	Canned Great Northern Beans	Recommended Dietary Allowance
Energy	91% 2626kcal	18% 517kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	20.4% 0.33g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	2.37% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	73.3% 95g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	8.82% 6.4g	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	0.69% 0.5g	NA	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	171% 96g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Canned Great Northern Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	25.2% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	92% 367μg	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	6.55% 5.9mg	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	775% 116mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Canned Great Northern Beans	Recommended Dietary Allowance
Calcium	122% 1220mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	80.6% 0.73mg	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	210% 17mg	89% 7.12mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	80.5% 1.85mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	88% 617mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	47% 1592mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	112% 1678mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	27% 2.95mg	11mg per day for Men 19-50 years
Water	0.54% 20g	8.57% 317g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Canned Great Northern Beans:

• Almonds have 1.4 times more Vitamin B1, 19 times more Vitamin B2, 7.8 times more Vitamin B3, 1.7 times more Vitamin B5, 1.3 times more Vitamin B6 and 32.4 times more Vitamin E than Canned Great Northern Beans.
• While Canned Great Northern Beans contain 1.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Canned Great Northern Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Canned Great Northern Beans:

• Almonds have 5.1 times more Calcium, 6.4 times more Copper, 2.4 times more Iron, 5.3 times more Magnesium, 5.3 times more Manganese, 3.5 times more Phosphorus, 2.1 times more Potassium and 4.8 times more Zinc than Canned Great Northern Beans.
• While Canned Great Northern Beans contain 370 times more Sodium and 15.8 times more Water than Almonds.
• Both Almonds and Canned Great Northern Beans have similar amounts of Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 5.1 times more Energy, 128 times more Fat, 31.7 times more Saturated Fat, 138.5 times more Omega 6, 3.1 times more Sugars, 2.6 times more Fiber and 2.9 times more Protein than Canned Great Northern Beans.
• While Canned Great Northern Beans contain 24 times more Omega 3 than Almonds.
• Both Almonds and Canned Great Northern Beans have similar amounts of Carbohydrate per 1 lb.
• Both Almonds as well as Canned Great Northern Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.