Comparing Nutrients in 1 pound Blanched Almonds VS Boiled White Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Boiled White Beans with Salt	27%	2%	71%

Macro Nutrients

	Blanched Almonds	Boiled White Beans with Salt	Recommended Dietary Allowance
Energy	92% 2676kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	2.2% 0.38g	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	87.5% 114g	130g per day for Men 19-50 years
Sugars	29% 21g	2.13% 1.54g	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	75.2% 28.6g	38g per day for Men 19-50 years
Protein	173% 97g	79% 44g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Boiled White Beans with Salt	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	44.6% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	3.97% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	32.4% 0.42mg	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	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	718% 108mg	28.4% 4.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Boiled White Beans with Salt	Recommended Dietary Allowance
Calcium	107% 1070mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	145% 1.3mg	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	210% 16.8mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	125% 2.9mg	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	73.2% 513mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	75% 2545mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	57% 6.26mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	7.73% 286g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Boiled White Beans with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Blanched Almonds versus 1 lb of Boiled White Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Blanched Almonds vs Boiled White Beans with Salt:

• 1 pound of Blanched Almonds has 1.6 times more Vitamin B1, 15.5 times more Vitamin B2, 25 times more Vitamin B3, 1.4 times more Vitamin B5, 1.2 times more Vitamin B6 and 25.3 times more Vitamin E than Boiled White Beans with Salt.
• While 1 lb of Boiled White Beans with Salt contains 1.7 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• 1 pound of Blanched Almonds have insufficient amounts of Vitamin K
• 1 pound of Boiled White Beans with Salt have insufficient amounts of Vitamin B3
• Both Blanched Almonds as well as Boiled White Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Blanched Almonds vs Boiled White Beans with Salt:

• 1 pound of Blanched Almonds has 2.6 times more Calcium, 3.6 times more Copper, 4.3 times more Magnesium, 2.9 times more Manganese, 4.3 times more Phosphorus, 2.5 times more Selenium and 2.2 times more Zinc than Boiled White Beans with Salt.
• While 1 lb of Boiled White Beans with Salt contains 12.7 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Boiled White Beans with Salt contain similar levels of Iron and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blanched Almonds has 4.2 times more Energy, 150.1 times more Fat, 43.4 times more Saturated Fat, 149 times more Omega 6, 13.6 times more Sugars, 1.6 times more Fiber and 2.2 times more Protein than Boiled White Beans with Salt.
• While 1 lb of Boiled White Beans with Salt contains 17.3 times more Omega 3 and 1.3 times more Carbohydrate than Blanched Almonds.
• 1 pound of Blanched Almonds provide inadequate amounts of Omega 3
• 1 pound of Boiled White Beans with Salt provide inadequate amounts of Omega 6