Comparing Nutrients in 300 calories Almonds VS Boiled Sprouted Navy Beans with Salt

Weight per 300 calories

• Almonds: 51.8g
• Boiled Sprouted Navy Beans with Salt: 385g

Almonds have 7.4 times more energy per 100g than Boiled Sprouted Navy Beans with Salt. It has very high energy density when compared to other foods. Boiled and Drained Sprouted Navy Beans with Salt having average energy density.

Discover which food has more nutrients per 300 calories - Almonds or Boiled Sprouted Navy Beans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Boiled Sprouted Navy Beans with Salt	30%	8%	62%

Macro Nutrients

	Almonds	Boiled Sprouted Navy Beans with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	72% 1.15g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	3.82% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	44.4% 57.7g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	NA	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	0.079% 0.057g	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	% 0.088g	NA	g per day for Men 19-50 years
Sucrose	% 2.05g	NA	g per day for Men 19-50 years
Fiber	17% 6.48g	NA	38g per day for Men 19-50 years
Protein	19.6% 11g	48.6% 27g	56g per day for Men 19-50 years

Vitamins

	Almonds	Boiled Sprouted Navy 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	8.85% 0.11mg	122% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	69.5% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	30.4% 4.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	65.7% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	58.6% 0.76mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	102% 408μg	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	74% 66.5mg	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	88.5% 13.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Boiled Sprouted Navy Beans with Salt	Recommended Dietary Allowance
Calcium	14% 139mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	166% 1.5mg	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	24% 1.92mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	102% 427mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	74.6% 1.7mg	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	56.6% 396mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	36% 1219mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	64% 962mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	34% 3.73mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	7.9% 292g	3700g per day for Men 19-50 years

Almonds VS Boiled Sprouted Navy Beans With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Almonds or Boiled Sprouted Navy Beans with Salt?

Lets compare vitamin content per 300 calories of Almonds vs Boiled Sprouted Navy Beans with Salt:

• 300 kcal of Boiled and Drained Sprouted Navy Beans with Salt contain 13.8 times more Vitamin B1, 1.5 times more Vitamin B2, 2.6 times more Vitamin B3, 13.5 times more Vitamin B5, 10.7 times more Vitamin B6, 17.9 times more Vitamin B9 and more Vitamin C than Almonds.
• 300 calories of Almonds have insufficient amounts of Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Almonds as well as Boiled and Drained Sprouted Navy Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Almonds vs Boiled Sprouted Navy Beans with Salt:

• 300 calories of Almonds have 2.3 times more Calcium than Boiled Sprouted Navy Beans with Salt.
• While 300 kcal of Boiled and Drained Sprouted Navy Beans with Salt contain 2.8 times more Copper, 4.2 times more Iron, 3.1 times more Magnesium, 1.5 times more Manganese, 1.6 times more Phosphorus, 3.2 times more Potassium, 1855.8 times more Sodium, 2.3 times more Zinc and 128 times more Water than Almonds.
• Both Almonds as well as Boiled and Drained Sprouted Navy Beans with Salt lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Almonds have 8.3 times more Fat, 5.2 times more Saturated Fat and 9.8 times more Omega 6 than Boiled Sprouted Navy Beans with Salt.
• While 300 kcal of Boiled and Drained Sprouted Navy Beans with Salt contain 739.8 times more Omega 3, 5.2 times more Carbohydrate and 2.5 times more Protein than Almonds.
• Both Almonds and Boiled Sprouted Navy Beans with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Almonds provide inadequate amounts of Omega 3
• 300 calories of Boiled Sprouted Navy Beans with Salt provide inadequate amounts of Omega 6