Comparing Nutrients in 5 ounces Navy Beans VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Navy Beans	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	16.5% 478kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	47.7% 0.76g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.47g	113% 19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.2% 86g	19.3% 25g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	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	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	% 0.3g	% 0.057g	g per day for Men 19-50 years
Sucrose	% 4.72g	% 6.2g	g per day for Men 19-50 years
Fiber	57% 21.7g	39% 15g	38g per day for Men 19-50 years
Protein	56.5% 31.7g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	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	92% 1.1mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.4% 3.1mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	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	129% 516μg	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	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	0.19% 0.028mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	21% 208mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	131% 1.2mg	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	97% 7.8mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	59% 248mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	87.4% 2mg	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	82.4% 577mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	49.4% 1680mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	28.3% 15.6μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	47% 5.17mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.11% 3.97g	3700g per day for Men 19-50 years

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

• Raw Navy Beans have 8.4 times more Vitamin B1, 3.2 times more Vitamin B5, 3.6 times more Vitamin B6, 13.5 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 4.8 times more Vitamin B2, 1.7 times more Vitamin B3 and 1298.5 times more Vitamin E than Raw Navy Beans.
• Both Raw Navy Beans as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Navy Beans have 1.5 times more Iron, 1.7 times more Potassium and 2.7 times more Selenium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2 times more Calcium, 1.6 times more Magnesium and 1.7 times more Manganese than Raw Navy Beans.
• Both Raw Navy Beans and Oil Roasted Almonds have similar amounts of Copper, Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Navy Beans have more Omega 3, 3.4 times more Carbohydrate and 1.5 times more Fiber than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.8 times more Energy, 36.8 times more Fat, 24.8 times more Saturated Fat and 40.4 times more Omega 6 than Raw Navy Beans.
• Both Raw Navy Beans and Oil Roasted Almonds have similar amounts of Sugars and Protein per 5 oz.
• Both Raw Navy Beans as well as Oil Roasted Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.