Comparing Nutrients in 5 ounces Roasted Almonds VS White Beans

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
White Beans	27%	2%	71%

Macro Nutrients

	Roasted Almonds	White Beans	Recommended Dietary Allowance
Energy	29.2% 848kcal	16.3% 472kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	1.65% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	4.13% 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	0.02% 0.014g	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	% 0.014g	NA	g per day for Men 19-50 years
Sucrose	% 6.73g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	53% 29.7g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	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	9.1% 0.11mg	51.6% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	4.24% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	34.7% 0.45mg	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	19.5% 78μg	137% 550μg	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	226% 34mg	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

	Roasted Almonds	White Beans	Recommended Dietary Allowance
Calcium	38% 380mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	155% 1.4mg	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	66% 5.3mg	185% 14.8mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	64% 269mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	111% 2.55mg	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	95% 668mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	75% 2544mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	33% 18μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS White Beans per 5 oz

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

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

• 5 ounces of Roasted Almonds have 8.2 times more Vitamin B2, 7.6 times more Vitamin B3 and 113.8 times more Vitamin E than White Beans.
• While 5 oz of Raw White Beans contain 5.7 times more Vitamin B1, 2.3 times more Vitamin B5, 2.3 times more Vitamin B6, 7.1 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin K
• 5 ounces of White Beans have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Raw White Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Roasted Almonds have 1.5 times more Magnesium, 1.2 times more Manganese and 1.6 times more Phosphorus than White Beans.
• While 5 oz of Raw White Beans contain 2.8 times more Iron, 2.5 times more Potassium and 6.4 times more Selenium than Dry Roasted Almonds.
• Both Roasted Almonds and White Beans contain similar levels of Calcium, Copper and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Almonds have 1.8 times more Energy, 61.8 times more Fat, 18.7 times more Saturated Fat, 65.4 times more Omega 6 and 2.3 times more Sugars than White Beans.
• While 5 oz of Raw White Beans contain 16.6 times more Omega 3, 2.9 times more Carbohydrate and 1.4 times more Fiber than Dry Roasted Almonds.
• Both Roasted Almonds and White Beans offer comparable quantities of Protein per five ounces.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3
• 5 ounces of White Beans provide inadequate amounts of Omega 6