Comparing Nutrients in 7 ounces Boiled Black Beans VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Beans	26%	4%	70%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Boiled Black Beans	Blanched Almonds	Recommended Dietary Allowance
Energy	9.03% 262kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.28g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 47g	28.5% 37g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	12.7% 9.2g	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	NA	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	NA	% 0.06g	g per day for Men 19-50 years
Sucrose	NA	% 8.85g	g per day for Men 19-50 years
Fiber	45.4% 17.3g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	31.4% 17.6g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Beans	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.48mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.26% 1mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	17.6% 0.23mg	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	74% 296μg	24.3% 97μg	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	11.5% 1.73mg	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.46% 6.55μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Beans	Blanched Almonds	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	226% 2.04mg	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	52% 4.17mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	158% 3.64mg	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	39.7% 278mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	20.7% 704mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	3.53% 130g	0.24% 8.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Black Beans vs Blanched Almonds:

• Boiled Black Beans have 1.3 times more Vitamin B1, 3 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 12.1 times more Vitamin B2, 6.9 times more Vitamin B3, 1.3 times more Vitamin B5, 1.7 times more Vitamin B6 and 27.3 times more Vitamin E than Boiled Black Beans.
• Both Boiled Black Beans as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Black Beans vs Blanched Almonds:

• Boiled Black Beans have 14.6 times more Water than Blanched Almonds.
• While Blanched Almonds contain 8.7 times more Calcium, 4.9 times more Copper, 1.6 times more Iron, 3.8 times more Magnesium, 4.1 times more Manganese, 3.4 times more Phosphorus, 1.9 times more Potassium, 2.7 times more Selenium, 19 times more Sodium and 2.7 times more Zinc than Boiled Black Beans.

Comparison of macro-nutrients per 7 ounces:

• Boiled Black Beans have 26.3 times more Omega 3 and 1.3 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 4.5 times more Energy, 97.3 times more Fat, 28.4 times more Saturated Fat, 98.1 times more Omega 6, 14.5 times more Sugars and 2.4 times more Protein than Boiled Black Beans.
• Both Boiled Black Beans and Blanched Almonds have similar amounts of Fiber per 7 oz.
• Both Boiled Black Beans as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.