Comparing Nutrients in 5 ounces Almonds VS Canned Beans

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Canned Beans	18%	3%	79%

Macro Nutrients

	Almonds	Canned Beans	Recommended Dietary Allowance
Energy	28.3% 821kcal	4.6% 133kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	0.46% 0.078g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	23% 30g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	15.6% 11.3g	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	0.22% 0.16g	3.05% 2.2g	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	% 0.24g	% 2.25g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 6.8g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	53.5% 30g	12% 6.73g	56g per day for Men 19-50 years

Vitamins

	Almonds	Canned Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	4.25% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	6.12% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	4.25% 17μg	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	242% 36.3mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.94% 1.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Canned Beans	Recommended Dietary Allowance
Calcium	38% 381mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	23% 0.21mg	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	65.7% 5.26mg	21% 1.7mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	6.7% 0.15mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	13% 7.1μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	32.4% 486mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	29.4% 3.23mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	2.76% 102g	3700g per day for Men 19-50 years

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

• Almonds have 2.1 times more Vitamin B1, 29.2 times more Vitamin B2, 8.5 times more Vitamin B3, 2.2 times more Vitamin B5, 1.6 times more Vitamin B6, 3.7 times more Vitamin B9 and 170.9 times more Vitamin E than Canned Beans with Salt.
• Both Almonds as well as Canned Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Canned Beans:

• Almonds have 7.9 times more Calcium, 7.1 times more Copper, 3.1 times more Iron, 10 times more Magnesium, 20 times more Manganese, 6.5 times more Phosphorus, 3.3 times more Potassium and 1.4 times more Zinc than Canned Beans with Salt.
• While Canned Beans with Salt contain 343 times more Sodium and 16.3 times more Water than Almonds.
• Both Almonds and Canned Beans with Salt have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 6.2 times more Energy, 134.9 times more Fat, 53.5 times more Saturated Fat, 224.1 times more Omega 6, 3 times more Fiber and 4.5 times more Protein than Canned Beans with Salt.
• While Canned Beans with Salt contain 1.8 times more Sugars and 14.2 times more Fructose than Almonds.
• Both Almonds and Canned Beans with Salt have similar amounts of Carbohydrate per 5 oz.
• Both Almonds as well as Canned Beans with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.