Comparing Nutrients in 7 ounces Plain Almond Butter VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
Navy Beans	26%	4%	70%

Macro Nutrients

	Plain Almond Butter	Navy Beans	Recommended Dietary Allowance
Energy	42% 1218kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	25.7% 8.24g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	66.7% 1.07g	1.6g per day for Men 19-50 years
Omega 6	159% 27g	3.9% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	93% 121g	130g per day for Men 19-50 years
Sugars	12% 8.8g	10.6% 7.7g	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	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	% 0.04g	% 0.42g	g per day for Men 19-50 years
Sucrose	% 8.6g	% 6.6g	g per day for Men 19-50 years
Fiber	53.8% 20.4g	80% 30.4g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	79% 44.3g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	Navy Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.081mg	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	143% 1.86mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.26mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	29.5% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	65.3% 0.85mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	379% 114μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26.3% 105μg	181% 722μg	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	NA	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	320% 48mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter	Navy Beans	Recommended Dietary Allowance
Calcium	69% 689mg	29% 292mg	1000mg per day for Men 19-50 years
Copper	206% 1.85mg	184% 1.66mg	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	86.6% 6.93mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	82.7% 347mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	122% 2.8mg	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	144% 1008mg	115% 808mg	700mg per day for Men 19-50 years
Potassium	43.7% 1484mg	69% 2352mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	59.4% 6.53mg	66% 7.24mg	11mg per day for Men 19-50 years
Water	0.088% 3.25g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Plain Almond Butter VS Navy Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Plain Almond Butter versus 7 oz of Navy Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Plain Almond Butter vs Navy Beans:

• 7 ounces of Plain Almond Butter have 5.7 times more Vitamin B2, 1.4 times more Vitamin B3 and 1210.5 times more Vitamin E than Navy Beans.
• While 7 oz of Raw Navy Beans contain 18.9 times more Vitamin B1, 2.3 times more Vitamin B5, 4.2 times more Vitamin B6, 6.9 times more Vitamin B9 and more Vitamin K than Plain Almond Butter no Salt.
• 7 ounces of Plain Almond Butter have insufficient amounts of Vitamin K
• 7 ounces of Navy Beans have insufficient amounts of Vitamin E
• Both Plain Almond Butter no Salt as well as Raw Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Plain Almond Butter vs Navy Beans:

• 7 ounces of Plain Almond Butter have 2.4 times more Calcium, 1.6 times more Magnesium, 1.5 times more Manganese and 1.2 times more Phosphorus than Navy Beans.
• While 7 oz of Raw Navy Beans contain 1.6 times more Iron, 1.6 times more Potassium and 4.6 times more Selenium than Plain Almond Butter no Salt.
• Both Plain Almond Butter and Navy Beans contain similar levels of Copper and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Plain Almond Butter have 1.8 times more Energy, 37 times more Fat, 24.4 times more Saturated Fat and 40.6 times more Omega 6 than Navy Beans.
• While 7 oz of Raw Navy Beans contain 76.9 times more Omega 3, 3.2 times more Carbohydrate and 1.5 times more Fiber than Plain Almond Butter no Salt.
• Both Plain Almond Butter and Navy Beans offer comparable quantities of Sugars and Protein per seven ounces.
• 7 ounces of Plain Almond Butter provide inadequate amounts of Omega 3
• 7 ounces of Navy Beans provide inadequate amounts of Omega 6