Comparing Nutrients in 500 calories Navy Beans VS Blanched Almonds

Weight per 500 calories

• Navy Beans: 148g
• Blanched Almonds: 84.7g

Blanched Almonds have 1.8 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 Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Navy Beans	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.23g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	2.92% 0.5g	61.6% 10.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.3% 90g	12% 16g	130g per day for Men 19-50 years
Sugars	7.94% 5.76g	5.4% 3.92g	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% 0g	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	% 0.025g	g per day for Men 19-50 years
Sucrose	% 4.94g	% 3.78g	g per day for Men 19-50 years
Fiber	59.7% 22.7g	22% 8.4g	38g per day for Men 19-50 years
Protein	59% 33g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Navy Beans	Blanched 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	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.7% 0.24mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.25mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	7.5% 0.097mg	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	135% 540μg	10.4% 41.5μg	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	134% 20mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	22% 218mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	137% 1.24mg	97% 0.87mg	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	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	67.6% 1.56mg	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	86.3% 604mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	51.7% 1758mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	29.7% 16.3μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.49% 7.4mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	49.2% 5.4mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	0.49% 18g	0.1% 3.82g	3700g per day for Men 19-50 years

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

• Raw Navy Beans have 7.1 times more Vitamin B1, 4.1 times more Vitamin B5, 6.5 times more Vitamin B6 and 13 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 2.5 times more Vitamin B2 and 678.3 times more Vitamin E than Raw Navy Beans.
• Both Raw Navy Beans and Blanched Almonds have similar amounts of Vitamin B3 per 500 kcal.
• Both Raw Navy Beans as well as Blanched 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 Blanched Almonds:

• Raw Navy Beans have 1.4 times more Copper, 2.9 times more Iron, 1.4 times more Manganese, 1.5 times more Phosphorus, 3.1 times more Potassium, 6 times more Selenium and 2.2 times more Zinc than Blanched Almonds.
• Both Raw Navy Beans and Blanched Almonds have similar amounts of Calcium and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Navy Beans have 235.5 times more Omega 3, 5.7 times more Carbohydrate, 1.5 times more Sugars, 2.7 times more Fiber and 1.8 times more Protein than Blanched Almonds.
• While Blanched Almonds contain 20 times more Fat, 13.3 times more Saturated Fat and 21.1 times more Omega 6 than Raw Navy Beans.
• Both Raw Navy Beans and Blanched Almonds have similar amounts of Energy per 500 kcal.
• Both Raw Navy Beans as well as Blanched Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.