Comparing Nutrients in 5 ounces Almonds VS Boiled Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Boiled Navy Beans	23%	4%	73%

Macro Nutrients

	Almonds	Boiled Navy Beans	Recommended Dietary Allowance
Energy	28.3% 821kcal	6.84% 198kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	0.91% 0.88g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	15.7% 0.25g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	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	23.5% 30.5g	28.4% 37g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	% 0g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 0.52g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	39% 15g	38g per day for Men 19-50 years
Protein	53.5% 30g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	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	24.2% 0.29mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	7.2% 0.094mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	7.54% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	15% 0.2mg	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	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	242% 36.3mg	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

	Almonds	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	38% 381mg	9.8% 98mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	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	65.7% 5.26mg	42% 3.35mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	32.5% 0.75mg	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	29% 204mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	16.2% 551mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	7.47% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	2.44% 90g	3700g per day for Men 19-50 years

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

• Almonds have 17.2 times more Vitamin B2, 5.6 times more Vitamin B3, 1.8 times more Vitamin B5 and 2563 times more Vitamin E than Boiled Navy Beans.
• While Boiled Navy Beans contain 3.2 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds and Boiled Navy Beans have similar amounts of Vitamin B1 and Vitamin B6 per 5 oz.
• Both Almonds as well as Boiled Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Boiled Navy Beans:

• Almonds have 3.9 times more Calcium, 4.9 times more Copper, 1.6 times more Iron, 5.1 times more Magnesium, 4.1 times more Manganese, 3.3 times more Phosphorus, 1.9 times more Potassium, 1.4 times more Selenium and 3 times more Zinc than Boiled Navy Beans.
• While Boiled Navy Beans contain 14.5 times more Water than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 4.1 times more Energy, 80.5 times more Fat, 38.8 times more Saturated Fat, 90.6 times more Omega 6, 11.8 times more Sugars and 2.6 times more Protein than Boiled Navy Beans.
• While Boiled Navy Beans contain 59 times more Omega 3 than Almonds.
• Both Almonds and Boiled Navy Beans have similar amounts of Carbohydrate and Fiber per 5 oz.
• Both Almonds as well as Boiled Navy Beans have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.