Comparing Nutrients in 5 ounces Plain Almond Butter VS Boiled Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
Boiled Navy Beans	23%	4%	73%

Macro Nutrients

	Plain Almond Butter	Boiled Navy Beans	Recommended Dietary Allowance
Energy	30% 870kcal	6.84% 198kcal	2900kcal per day for Men 19-50 years
Fat	81% 78.7g	0.91% 0.88g	97g per day for Men 19-50 years
Saturated Fat	18.4% 5.9g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	15.7% 0.25g	1.6g per day for Men 19-50 years
Omega 6	113% 19.3g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	20.5% 26.7g	28.4% 37g	130g per day for Men 19-50 years
Sugars	8.66% 6.28g	0.72% 0.52g	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	% 0.028g	% 0g	g per day for Men 19-50 years
Sucrose	% 6.15g	% 0.52g	g per day for Men 19-50 years
Fiber	38.4% 14.6g	39% 15g	38g per day for Men 19-50 years
Protein	53% 29.7g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	Boiled 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	4.84% 0.058mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	7.2% 0.094mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	7.54% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	271% 81.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18.8% 75μg	49.6% 198μg	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	1.4% 1.28mg	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	229% 34.3mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	49% 492mg	9.8% 98mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	33% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	62% 4.95mg	42% 3.35mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	32.5% 0.75mg	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	103% 720mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	31% 1060mg	16.2% 551mg	3400mg per day for Men 19-50 years
Selenium	6.2% 3.4μg	7.47% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	42.4% 4.66mg	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	0.063% 2.32g	2.44% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Plain Almond Butter VS Boiled Navy Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Plain Almond Butter versus 5 oz of Boiled Navy Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Plain Almond Butter vs Boiled Navy Beans:

• 5 ounces of Plain Almond Butter have 14.2 times more Vitamin B2, 4.9 times more Vitamin B3 and 2421 times more Vitamin E than Boiled Navy Beans.
• While 5 oz of Boiled Navy Beans contain 5.8 times more Vitamin B1, 1.3 times more Vitamin B6 and 2.6 times more Vitamin B9 than Plain Almond Butter no Salt.
• Both Plain Almond Butter and Boiled Navy Beans provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Boiled Navy Beans have insufficient amounts of Vitamin E
• Both Plain Almond Butter no Salt as well as Boiled Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Plain Almond Butter vs Boiled Navy Beans:

• 5 ounces of Plain Almond Butter have 5 times more Calcium, 4.4 times more Copper, 1.5 times more Iron, 5.3 times more Magnesium, 4 times more Manganese, 3.5 times more Phosphorus, 1.9 times more Potassium and 3.2 times more Zinc than Boiled Navy Beans.
• Both Plain Almond Butter and Boiled Navy Beans contain similar levels of Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Plain Almond Butter have 4.4 times more Energy, 89.5 times more Fat, 42.4 times more Saturated Fat, 100 times more Omega 6, 12 times more Sugars and 2.5 times more Protein than Boiled Navy Beans.
• While 5 oz of Boiled Navy Beans contain 25.3 times more Omega 3 and 1.4 times more Carbohydrate than Plain Almond Butter no Salt.
• Both Plain Almond Butter and Boiled Navy Beans offer comparable quantities of Fiber per five ounces.
• 5 ounces of Plain Almond Butter provide inadequate amounts of Omega 3
• 5 ounces of Boiled Navy Beans provide inadequate amounts of Omega 6