Comparing Nutrients in 7 ounces Blanched Almonds VS Boiled Small White Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Boiled Small White Beans with Salt	25%	4%	71%

Macro Nutrients

	Blanched Almonds	Boiled Small White Beans with Salt	Recommended Dietary Allowance
Energy	40.4% 1171kcal	9.7% 282kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	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	28.5% 37g	39.4% 51.2g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	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% 0g	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.85g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	54.3% 20.6g	38g per day for Men 19-50 years
Protein	76% 42.5g	31.8% 18g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Boiled Small White Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	3.37% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	9.96% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	19.4% 0.25mg	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	24.3% 97μg	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	314% 47mg	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

	Blanched Almonds	Boiled Small White Beans with Salt	Recommended Dietary Allowance
Calcium	47% 468mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	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	81.4% 6.5mg	70.4% 5.64mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	44% 1mg	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	136% 955mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	27% 919mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	31.5% 472mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	19.7% 2.16mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	3.4% 125g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 12.1 times more Vitamin B2, 12.9 times more Vitamin B3 and 1.3 times more Vitamin B5 than Boiled Small White Beans with Salt.
• While Boiled Small White Beans with Salt contain 2.8 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds and Boiled Small White Beans with Salt have similar amounts of Vitamin B1 and Vitamin B6 per 7 oz.
• Both Blanched Almonds as well as Boiled Small White Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

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

• Blanched Almonds have 3.2 times more Calcium, 6.9 times more Copper, 3.9 times more Magnesium, 3.6 times more Manganese, 2.8 times more Phosphorus, 1.4 times more Potassium, 2.5 times more Selenium and 2.7 times more Zinc than Boiled Small White Beans with Salt.
• While Boiled Small White Beans with Salt contain 12.5 times more Sodium and 14 times more Water than Blanched Almonds.
• Both Blanched Almonds and Boiled Small White Beans with Salt have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 4.2 times more Energy, 82.1 times more Fat, 23.8 times more Saturated Fat, 82.4 times more Omega 6 and 2.4 times more Protein than Boiled Small White Beans with Salt.
• While Boiled Small White Beans with Salt contain 31.5 times more Omega 3 and 1.4 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Boiled Small White Beans with Salt have similar amounts of Fiber per 7 oz.
• Both Blanched Almonds as well as Boiled Small White Beans with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.