Comparing Nutrients in 7 ounces Almonds VS Boiled Small White Beans

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Boiled Small White Beans	25%	4%	71%

Macro Nutrients

	Almonds	Boiled Small White Beans	Recommended Dietary Allowance
Energy	39.6% 1149kcal	9.7% 282kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	1.75% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	39.4% 51.2g	130g per day for Men 19-50 years
Sugars	12% 8.63g	NA	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	0.3% 0.22g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 7.84g	NA	g per day for Men 19-50 years
Fiber	65.3% 25g	54.3% 20.6g	38g per day for Men 19-50 years
Protein	75% 42g	31.8% 18g	56g per day for Men 19-50 years

Vitamins

	Almonds	Boiled Small 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	34% 0.41mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	3.37% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	9.96% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	68% 272μg	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	339% 51mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Boiled Small White Beans	Recommended Dietary Allowance
Calcium	53.4% 534mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	33% 0.3mg	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% 7.36mg	70.4% 5.64mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	44% 1mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	27% 919mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	19.7% 2.16mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	3.4% 125g	3700g per day for Men 19-50 years

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

• Almonds have 19.3 times more Vitamin B2, 13.3 times more Vitamin B3 and 1.9 times more Vitamin B5 than Boiled Small White Beans.
• While Boiled Small White Beans contain 3.1 times more Vitamin B9 than Almonds.
• Both Almonds and Boiled Small White Beans have similar amounts of Vitamin B1 and Vitamin B6 per 7 oz.
• Both Almonds as well as Boiled Small White Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

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

• Almonds have 3.7 times more Calcium, 6.9 times more Copper, 1.3 times more Iron, 4 times more Magnesium, 4.3 times more Manganese, 2.8 times more Phosphorus, 1.6 times more Potassium, 3.2 times more Selenium and 2.9 times more Zinc than Boiled Small White Beans.
• While Boiled Small White Beans contain 14.3 times more Water than Almonds.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 4.1 times more Energy, 78 times more Fat, 22.9 times more Saturated Fat, 82.2 times more Omega 6, 1.2 times more Fiber and 2.4 times more Protein than Boiled Small White Beans.
• While Boiled Small White Beans contain 42 times more Omega 3 than Almonds.
• Both Almonds and Boiled Small White Beans have similar amounts of Carbohydrate per 7 oz.
• Both Almonds as well as Boiled Small White Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.