Comparing Nutrients in 5 ounces Canned Navy Beans VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Navy Beans	26%	3%	71%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Canned Navy Beans	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	5.52% 160kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	7.53% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.84% 0.14g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.3% 29g	19.3% 25g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	8.9% 6.45g	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	NA	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	NA	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	19% 7.23g	39% 15g	38g per day for Men 19-50 years
Protein	19% 10.7g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Canned Navy Beans	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.69mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.88% 0.24mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	13% 0.17mg	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	22% 88μg	9.57% 38.3μg	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	1.1% 0.99mg	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	7.37% 1.1mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.43% 4.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Navy Beans	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	32.8% 0.29mg	150% 1.35mg	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	32.8% 2.62mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	16% 66.6mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	152% 3.5mg	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	27% 190mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	15% 8.22μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	2.7% 100g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Navy Beans VS Oil Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Navy Beans versus 5 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Navy Beans vs Oil Roasted Almonds:

• 5 ounces of Canned Navy Beans have 1.5 times more Vitamin B1, 2.3 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 14.2 times more Vitamin B2, 7.5 times more Vitamin B3, 1.3 times more Vitamin B5 and 33.3 times more Vitamin E than Canned Navy Beans.
• Both Canned Navy Beans and Oil Roasted Almonds provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Canned Navy Beans as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Navy Beans vs Oil Roasted Almonds:

• 5 ounces of Canned Navy Beans have 1.4 times more Selenium and 336 times more Sodium than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 6.2 times more Calcium, 4.6 times more Copper, 2 times more Iron, 5.8 times more Magnesium, 6.6 times more Manganese, 3.5 times more Phosphorus, 2.4 times more Potassium and 4 times more Zinc than Canned Navy Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Navy Beans have more Omega 3 than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 5.4 times more Energy, 128.3 times more Fat, 37.6 times more Saturated Fat, 133.9 times more Omega 6, 16.3 times more Sugars, 2.1 times more Fiber and 2.8 times more Protein than Canned Navy Beans.
• Both Canned Navy Beans and Oil Roasted Almonds offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Canned Navy Beans provide inadequate amounts of Omega 6
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3