Comparing Nutrients in 1 pound Blanched Almonds VS Canned Great Northern Beans

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Canned Great Northern Beans	25%	3%	72%

Macro Nutrients

	Blanched Almonds	Canned Great Northern Beans	Recommended Dietary Allowance
Energy	92% 2676kcal	18% 517kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	20.4% 0.33g	1.6g per day for Men 19-50 years
Omega 6	330% 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	65% 84.7g	73.3% 95g	130g per day for Men 19-50 years
Sugars	29% 21g	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% 0g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 20.2g	NA	g per day for Men 19-50 years
Fiber	118% 45g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	173% 97g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	72% 0.87mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	25.2% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	37% 0.48mg	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	55.6% 222μg	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	718% 108mg	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

	Blanched Almonds	Canned Great Northern Beans	Recommended Dietary Allowance
Calcium	107% 1070mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	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	186% 15mg	89% 7.12mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	80.5% 1.85mg	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	312% 2182mg	88% 617mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	47% 1592mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	112% 1678mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	27% 2.95mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	8.57% 317g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 1.3 times more Vitamin B1, 11.9 times more Vitamin B2, 7.6 times more Vitamin B3 and 30.1 times more Vitamin E than Canned Great Northern Beans.
• While Canned Great Northern Beans contain 1.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Canned Great Northern Beans have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Blanched 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 Blanched Almonds vs Canned Great Northern Beans:

• Blanched Almonds have 4.5 times more Calcium, 6.4 times more Copper, 2.1 times more Iron, 5.3 times more Magnesium, 4.5 times more Manganese, 3.5 times more Phosphorus, 1.9 times more Potassium and 4.6 times more Zinc than Canned Great Northern Beans.
• While Canned Great Northern Beans contain 1.3 times more Selenium, 19.5 times more Sodium and 15.5 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds have 5.2 times more Energy, 134.7 times more Fat, 32.9 times more Saturated Fat, 138.9 times more Omega 6, 3.3 times more Sugars, 2 times more Fiber and 2.9 times more Protein than Canned Great Northern Beans.
• While Canned Great Northern Beans contain 18 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds and Canned Great Northern Beans have similar amounts of Carbohydrate per 1 lb.
• Both Blanched Almonds as well as Canned Great Northern Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.