Comparing Nutrients in 5 ounces White Beans VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
White Beans	27%	2%	71%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	White Beans	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	16.3% 472kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.7% 85.4g	19.3% 25g	130g per day for Men 19-50 years
Sugars	4.13% 3g	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	56.7% 21.5g	39% 15g	38g per day for Men 19-50 years
Protein	59% 33g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	White 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	51.6% 0.62mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.24% 0.68mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.7% 0.45mg	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	137% 550μg	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	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	2% 0.3mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Beans	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	34% 340mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	155% 1.4mg	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	185% 14.8mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	64% 269mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	111% 2.55mg	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	61% 427mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	75% 2544mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: White Beans VS Oil Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of White 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 White Beans vs Oil Roasted Almonds:

• 5 ounces of White Beans have 4.8 times more Vitamin B1, 3.2 times more Vitamin B5, 2.7 times more Vitamin B6, 14.4 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 5.3 times more Vitamin B2, 7.7 times more Vitamin B3 and 123.7 times more Vitamin E than Raw White Beans.
• 5 ounces of White Beans have insufficient amounts of Vitamin E
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Raw White 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 White Beans vs Oil Roasted Almonds:

• 5 ounces of White Beans have 2.8 times more Iron, 2.6 times more Potassium and 3.1 times more Selenium than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 1.4 times more Magnesium, 1.4 times more Manganese and 1.5 times more Phosphorus than Raw White Beans.
• Both White Beans and Oil Roasted Almonds contain similar levels of Calcium, Copper and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of White Beans have more Omega 3, 3.4 times more Carbohydrate and 1.4 times more Fiber than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 1.8 times more Energy, 64.9 times more Fat, 19.2 times more Saturated Fat, 68.3 times more Omega 6 and 2.2 times more Sugars than Raw White Beans.
• Both White Beans and Oil Roasted Almonds offer comparable quantities of Protein per five ounces.
• 5 ounces of White Beans provide inadequate amounts of Omega 6
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3