Comparing Nutrients in 7 ounces Black Beans VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Black Beans	25%	4%	71%
Almonds	14%	72%	14%

Macro Nutrients

	Black Beans	Almonds	Recommended Dietary Allowance
Energy	23.3% 677kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	2.27% 0.73g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	34.5% 0.55g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	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	95% 124g	33% 42.8g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	81% 30.8g	65.3% 25g	38g per day for Men 19-50 years
Protein	76.5% 43g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Black Beans	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	149% 1.8mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.5% 0.38mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.88mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.7% 1.8mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	220% 881μg	22% 87.3μg	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	2.78% 0.42mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Beans	Almonds	Recommended Dietary Allowance
Calcium	24.4% 244mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	227% 2.05mg	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	125% 9.96mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	80.8% 339mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	100% 699mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	86.6% 2943mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	66% 7.24mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.59% 22g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• Raw Black Beans have 4.4 times more Vitamin B1, 1.9 times more Vitamin B5, 2.1 times more Vitamin B6, 10.1 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 5.9 times more Vitamin B2, 1.9 times more Vitamin B3 and 122 times more Vitamin E than Raw Black Beans.
• Both Raw Black Beans as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Black Beans vs Almonds:

• Raw Black Beans have 1.4 times more Iron and 2 times more Potassium than Almonds.
• While Almonds contain 2.2 times more Calcium, 1.6 times more Magnesium, 2.1 times more Manganese, 1.4 times more Phosphorus and 1.3 times more Selenium than Raw Black Beans.
• Both Raw Black Beans and Almonds have similar amounts of Copper and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Black Beans have 92.7 times more Omega 3, 2.9 times more Carbohydrate and 1.2 times more Fiber than Almonds.
• While Almonds contain 1.7 times more Energy, 35.2 times more Fat, 10.4 times more Saturated Fat, 37.1 times more Omega 6 and 2.1 times more Sugars than Raw Black Beans.
• Both Raw Black Beans and Almonds have similar amounts of Protein per 7 oz.
• Both Raw Black Beans as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.