Comparing Nutrients in 300 calories Blanched Almonds VS Canned Navy Beans

Weight per 300 calories

• Blanched Almonds: 50.8g
• Canned Navy Beans: 266g

Blanched Almonds have 5.2 times more energy per 100g than Canned Navy Beans. It has very high energy density when compared to other foods. Canned Navy Beans having average energy density.

Discover which food has more nutrients per 300 calories - Blanched Almonds or Canned Navy Beans?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Canned Navy Beans	26%	3%	71%

Macro Nutrients

	Blanched Almonds	Canned Navy Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	1.18% 1.14g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	1.58% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	41.8% 54.3g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	1.03% 0.74g	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	% 0.015g	NA	g per day for Men 19-50 years
Sucrose	% 2.27g	NA	g per day for Men 19-50 years
Fiber	13.2% 5.03g	35.6% 13.5g	38g per day for Men 19-50 years
Protein	19.4% 11g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Canned Navy Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	8.1% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	21% 0.27mg	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	6.23% 25μg	41% 165μg	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	2.06% 1.86mg	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	80.5% 12mg	14% 2.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.4% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Canned Navy Beans	Recommended Dietary Allowance
Calcium	12% 120mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	61.4% 0.55mg	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	21% 1.67mg	61.4% 4.9mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	29.7% 125mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	43.3% 1mg	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	35% 245mg	51% 356mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	22.5% 765mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	28% 15.4μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	59.5% 892mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	5.06% 187g	3700g per day for Men 19-50 years

Blanched Almonds VS Canned Navy Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Blanched Almonds or Canned Navy Beans?

Lets compare vitamin content per 300 calories of Blanched Almonds vs Canned Navy Beans:

• 300 calories of Blanched Almonds have 2.5 times more Vitamin B2, 1.4 times more Vitamin B3 and 5.8 times more Vitamin E than Canned Navy Beans.
• While 300 kcal of Canned Navy Beans contain 3.9 times more Vitamin B1, 2.9 times more Vitamin B5, 4.7 times more Vitamin B6, 6.6 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• 300 calories of Blanched Almonds have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin K
• Both Blanched Almonds as well as Canned Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Blanched Almonds vs Canned Navy Beans:

• 300 kcal of Canned Navy Beans contain 2.9 times more Iron, 1.5 times more Phosphorus, 2.3 times more Potassium, 9.5 times more Selenium, 92.3 times more Sodium and 1.4 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Canned Navy Beans contain similar levels of Calcium, Copper, Magnesium and Manganese per 300 calories.
• 300 calories of Blanched Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blanched Almonds have 23.4 times more Fat, 6.8 times more Saturated Fat and 23.4 times more Omega 6 than Canned Navy Beans.
• While 300 kcal of Canned Navy Beans contain 111 times more Omega 3, 5.7 times more Carbohydrate, 2.7 times more Fiber and 1.8 times more Protein than Blanched Almonds.
• Both Blanched Almonds and Canned Navy Beans offer comparable quantities of Energy per 300 calories.
• 300 calories of Blanched Almonds provide inadequate amounts of Omega 3
• 300 calories of Canned Navy Beans provide inadequate amounts of Omega 6