Comparing Nutrients in 500 calories Navy Beans VS Almonds

Weight per 500 calories

• Navy Beans: 148g
• Almonds: 86.4g

Almonds have 1.7 times more energy per unit of mass than Raw Navy Beans, which is very high in comparison to other foods. Navy Beans having high energy density.

Which food has more nutrients per 500 calories - Navy Beans or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Almonds	14%	72%	14%

Macro Nutrients

	Navy Beans	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.23g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	2.92% 0.5g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.3% 90g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	7.94% 5.76g	5.2% 3.76g	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	0.13% 0.095g	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	% 0.31g	% 0.15g	g per day for Men 19-50 years
Sucrose	% 4.94g	% 3.4g	g per day for Men 19-50 years
Fiber	59.7% 22.7g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	59% 33g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Navy Beans	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.7% 0.24mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.25mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	135% 540μg	9.5% 38μg	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	NA	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	0.2% 0.03mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.1% 3.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Almonds	Recommended Dietary Allowance
Calcium	22% 218mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	137% 1.24mg	99% 0.89mg	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	102% 8.15mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	86.3% 604mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	51.7% 1758mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	29.7% 16.3μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0.49% 7.4mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	49.2% 5.4mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.49% 18g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Navy Beans vs Almonds:

• Raw Navy Beans have 6.5 times more Vitamin B1, 2.7 times more Vitamin B5, 5.4 times more Vitamin B6 and 14.2 times more Vitamin B9 than Almonds.
• While Almonds contain 4 times more Vitamin B2 and 745.9 times more Vitamin E than Raw Navy Beans.
• Both Raw Navy Beans and Almonds have similar amounts of Vitamin B3 per 500 kcal.
• Both Raw Navy Beans as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Navy Beans vs Almonds:

• Raw Navy Beans have 1.4 times more Copper, 2.5 times more Iron, 1.5 times more Phosphorus, 2.8 times more Potassium, 4.6 times more Selenium and 2 times more Zinc than Almonds.
• Both Raw Navy Beans and Almonds have similar amounts of Calcium, Magnesium and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Navy Beans have 308.1 times more Omega 3, 4.8 times more Carbohydrate, 1.5 times more Sugars, 2.1 times more Fiber and 1.8 times more Protein than Almonds.
• While Almonds contain 19.4 times more Fat, 13 times more Saturated Fat and 21.4 times more Omega 6 than Raw Navy Beans.
• Both Raw Navy Beans and Almonds have similar amounts of Energy per 500 kcal.
• Both Raw Navy Beans as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.