Comparing Nutrients in 5 ounces Almonds VS Canned White Beans

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Canned White Beans	25%	2%	73%

Macro Nutrients

	Almonds	Canned White Beans	Recommended Dietary Allowance
Energy	28.3% 821kcal	5.57% 162kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	0.56% 0.095g	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	0.57% 0.41g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	18% 6.8g	38g per day for Men 19-50 years
Protein	53.5% 30g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Canned White 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	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	1% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	5.24% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	8.18% 0.11mg	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	23% 92μg	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	7.47% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.43% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Canned White Beans	Recommended Dietary Allowance
Calcium	38% 381mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	36.5% 0.33mg	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	53% 4.24mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	17.2% 72.3mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	31.7% 0.73mg	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	18.4% 129mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	32% 482mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	2.7% 99g	3700g per day for Men 19-50 years

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

• Almonds have 2.1 times more Vitamin B1, 30.8 times more Vitamin B2, 32 times more Vitamin B3, 2.5 times more Vitamin B5, 1.8 times more Vitamin B6 and 32.4 times more Vitamin E than Canned White Beans.
• While Canned White Beans contain 1.5 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds as well as Canned White Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Canned White Beans:

• Almonds have 3.7 times more Calcium, 4.4 times more Copper, 1.2 times more Iron, 5.3 times more Magnesium, 4.2 times more Manganese, 5.3 times more Phosphorus, 1.6 times more Potassium, 2.6 times more Selenium and 2.8 times more Zinc than Canned White Beans.
• While Canned White Beans contain 340 times more Sodium and 15.9 times more Water than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 5.1 times more Energy, 172.2 times more Fat, 51.4 times more Saturated Fat, 183.9 times more Omega 6, 15 times more Sugars, 2.6 times more Fiber and 2.9 times more Protein than Canned White Beans.
• While Canned White Beans contain 18.7 times more Omega 3 than Almonds.
• Both Almonds and Canned White Beans have similar amounts of Carbohydrate per 5 oz.
• Both Almonds as well as Canned White Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.