Comparing Nutrients in 5 ounces Blanched Almonds VS Black Beans

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Black Beans	25%	4%	71%

Macro Nutrients

	Blanched Almonds	Black Beans	Recommended Dietary Allowance
Energy	29% 836kcal	16.7% 483kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	2.08% 2g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	1.62% 0.52g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	24.6% 0.39g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	2.77% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	68% 88.4g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	4.14% 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% 0g	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	% 0.043g	NA	g per day for Men 19-50 years
Sucrose	% 6.32g	NA	g per day for Men 19-50 years
Fiber	37% 14g	58% 22g	38g per day for Men 19-50 years
Protein	54% 30.3g	54.7% 30.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Black Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	106% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	31% 0.41mg	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	17.4% 69.5μg	157% 629μg	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	224% 33.7mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Black Beans	Recommended Dietary Allowance
Calcium	33.5% 335mg	17.4% 174mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	132% 1.2mg	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	58% 4.65mg	89% 7.1mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	65.3% 1.5mg	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	97% 682mg	71.3% 499mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	62% 2102mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	47% 5.17mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.42% 15.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Black Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Blanched Almonds versus 5 oz of Black Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Blanched Almonds have 3.7 times more Vitamin B2, 1.8 times more Vitamin B3 and 113.1 times more Vitamin E than Black Beans.
• While 5 oz of Raw Black Beans contain 4.7 times more Vitamin B1, 2.9 times more Vitamin B5, 2.5 times more Vitamin B6, 9.1 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• 5 ounces of Blanched Almonds have insufficient amounts of Vitamin K
• 5 ounces of Black Beans have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Raw Black Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Blanched Almonds vs Black Beans:

• 5 ounces of Blanched Almonds have 1.9 times more Calcium, 1.2 times more Copper, 1.6 times more Magnesium, 1.7 times more Manganese and 1.4 times more Phosphorus than Black Beans.
• While 5 oz of Raw Black Beans contain 1.5 times more Iron and 2.3 times more Potassium than Blanched Almonds.
• Both Blanched Almonds and Black Beans contain similar levels of Selenium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blanched Almonds have 1.7 times more Energy, 37 times more Fat, 10.8 times more Saturated Fat, 37.2 times more Omega 6 and 2.2 times more Sugars than Black Beans.
• While 5 oz of Raw Black Beans contain 69.5 times more Omega 3, 3.3 times more Carbohydrate and 1.6 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Black Beans offer comparable quantities of Protein per five ounces.
• 5 ounces of Blanched Almonds provide inadequate amounts of Omega 3
• 5 ounces of Black Beans provide inadequate amounts of Omega 6