Comparing Nutrients in 7 ounces Boiled White Beans VS Roasted Almonds

Macros Ratio

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

Macro Nutrients

	Boiled White Beans	Roasted Almonds	Recommended Dietary Allowance
Energy	9.5% 276kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	32% 41.7g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	33% 12.5g	57% 21.6g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Boiled White Beans	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.5% 0.23mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.74% 0.28mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	20.8% 0.27mg	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	40% 161μg	27.3% 109μg	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	12.4% 1.87mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Beans	Roasted Almonds	Recommended Dietary Allowance
Calcium	18% 179mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	242% 2.2mg	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	92% 7.34mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	193% 4.43mg	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	32% 224mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	32.7% 1113mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.13% 4.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled White Beans vs Roasted Almonds:

• Boiled White Beans have 1.5 times more Vitamin B1, 1.5 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 26 times more Vitamin B2, 26 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6 and 25.4 times more Vitamin E than Boiled White Beans.
• Both Boiled White Beans as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled White Beans vs Roasted Almonds:

• Boiled White Beans have 26.2 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3 times more Calcium, 3.8 times more Copper, 4.4 times more Magnesium, 3.5 times more Manganese, 4.2 times more Phosphorus, 1.3 times more Potassium, 1.5 times more Selenium and 2.4 times more Zinc than Boiled White Beans.
• Both Boiled White Beans and Dry Roasted Almonds have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled White Beans have 6.9 times more Omega 3 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.3 times more Energy, 150.1 times more Fat, 45 times more Saturated Fat, 156 times more Omega 6, 14.3 times more Sugars, 1.7 times more Fiber and 2.2 times more Protein than Boiled White Beans.
• Both Boiled White Beans and Dry Roasted Almonds have similar amounts of Carbohydrate per 7 oz.
• Both Boiled White Beans as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.