Comparing Nutrients in 5 ounces Small White Beans VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Small White Beans	25%	3%	72%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Small White Beans	Roasted Almonds	Recommended Dietary Allowance
Energy	16.4% 476kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	1.72% 1.67g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	20.5% 0.33g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.2g	23% 29.8g	130g per day for Men 19-50 years
Sugars	NA	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	93% 35.3g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	53.4% 30g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Small White Beans	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	87.8% 1.05mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.03mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	15% 0.19mg	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	137% 547μg	19.5% 78μg	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	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	NA	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Small White Beans	Roasted Almonds	Recommended Dietary Allowance
Calcium	24.5% 245mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	173% 1.56mg	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	137% 11mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	61.8% 259mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	78.8% 1.8mg	138% 3.16mg	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	90% 631mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	64.3% 2186mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	36.2% 4mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.45% 16.6g	0.092% 3.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Small White Beans vs Roasted Almonds:

• Raw Small White Beans have 9.6 times more Vitamin B1, 2.3 times more Vitamin B5, 3.2 times more Vitamin B6 and 7 times more Vitamin B9 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.8 times more Vitamin B2 and 2.7 times more Vitamin B3 than Raw Small White Beans.
• Both Raw Small White Beans as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Small White Beans vs Roasted Almonds:

• Raw Small White Beans have 2.1 times more Iron, 2.2 times more Potassium and 6.4 times more Selenium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Calcium, 1.7 times more Copper, 1.5 times more Magnesium and 1.7 times more Manganese than Raw Small White Beans.
• Both Raw Small White Beans and Dry Roasted Almonds have similar amounts of Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Small White Beans have 23.1 times more Omega 3, 3 times more Carbohydrate and 2.3 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.8 times more Energy, 44.5 times more Fat, 13.5 times more Saturated Fat and 46.9 times more Omega 6 than Raw Small White Beans.
• Both Raw Small White Beans and Dry Roasted Almonds have similar amounts of Protein per 5 oz.
• Both Raw Small White Beans as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.