Comparing Nutrients in 500 calories Plain Almond Butter VS Navy Beans

Weight per 500 calories

• Plain Almond Butter: 81.4g
• Navy Beans: 148g

Plain Almond Butter has 1.8 times more energy per 100g than Navy Beans. It has very high energy density when compared to other foods. Raw Navy Beans having high energy density.

Discover which food has more nutrients per 500 calories - Plain Almond Butter or Navy Beans?

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
Navy Beans	26%	4%	70%

Macro Nutrients

	Plain Almond Butter	Navy Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46.6% 45g	2.3% 2.23g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.4g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	0.36% 0.006g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	2.92% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	11.8% 15.3g	69.3% 90g	130g per day for Men 19-50 years
Sugars	4.98% 3.6g	7.94% 5.76g	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% 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	% 0.016g	% 0.31g	g per day for Men 19-50 years
Sucrose	% 3.53g	% 4.94g	g per day for Men 19-50 years
Fiber	22% 8.4g	59.7% 22.7g	38g per day for Men 19-50 years
Protein	30.5% 17g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	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	2.8% 0.033mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59% 0.76mg	18.7% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.57mg	20.3% 3.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.18% 0.26mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.45% 0.084mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	156% 46.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.8% 43μg	135% 540μg	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	NA	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	131% 19.7mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.1% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter	Navy Beans	Recommended Dietary Allowance
Calcium	28.3% 283mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	84.5% 0.76mg	137% 1.24mg	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	35.5% 2.84mg	102% 8.15mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	75.4% 1.74mg	91% 2.1mg	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	59% 414mg	86.3% 604mg	700mg per day for Men 19-50 years
Potassium	18% 609mg	51.7% 1758mg	3400mg per day for Men 19-50 years
Selenium	3.55% 1.95μg	29.7% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.7mg	0.49% 7.4mg	1500mg per day for Men 19-50 years
Zinc	24.4% 2.68mg	49.2% 5.4mg	11mg per day for Men 19-50 years
Water	0.036% 1.34g	0.49% 18g	3700g per day for Men 19-50 years

Plain Almond Butter VS Navy Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Plain Almond Butter or Navy Beans?

Lets compare vitamin content per 500 calories of Plain Almond Butter vs Navy Beans:

• 500 calories of Plain Almond Butter have 3.1 times more Vitamin B2 and 664.4 times more Vitamin E than Navy Beans.
• While 500 kcal of Raw Navy Beans contain 34.4 times more Vitamin B1, 1.3 times more Vitamin B3, 4.3 times more Vitamin B5, 7.6 times more Vitamin B6 and 12.5 times more Vitamin B9 than Plain Almond Butter no Salt.
• 500 calories of Plain Almond Butter have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B6
• 500 calories of Navy Beans have insufficient amounts of Vitamin E
• Both Plain Almond Butter no Salt as well as Raw Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Plain Almond Butter vs Navy Beans:

• 500 calories of Plain Almond Butter have 1.3 times more Calcium than Navy Beans.
• While 500 kcal of Raw Navy Beans contain 1.6 times more Copper, 2.9 times more Iron, 1.5 times more Phosphorus, 2.9 times more Potassium, 8.4 times more Selenium and 2 times more Zinc than Plain Almond Butter no Salt.
• Both Plain Almond Butter and Navy Beans contain similar levels of Magnesium and Manganese per 500 calories.
• 500 calories of Plain Almond Butter lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Plain Almond Butter have 20.3 times more Fat, 13.4 times more Saturated Fat and 22.3 times more Omega 6 than Navy Beans.
• While 500 kcal of Raw Navy Beans contain 140 times more Omega 3, 5.9 times more Carbohydrate, 2.7 times more Fiber and 1.9 times more Protein than Plain Almond Butter no Salt.
• Both Plain Almond Butter and Navy Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Plain Almond Butter provide inadequate amounts of Omega 3
• 500 calories of Navy Beans provide inadequate amounts of Omega 6