Comparing Nutrients in 7 ounces Blanched Almonds VS White Beans

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
White Beans	27%	2%	71%

Macro Nutrients

	Blanched Almonds	White Beans	Recommended Dietary Allowance
Energy	40.4% 1171kcal	22.8% 661kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	1.74% 1.7g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	1.36% 0.43g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	2.3% 0.39g	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	92% 120g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	5.78% 4.2g	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	79.4% 30g	38g per day for Men 19-50 years
Protein	76% 42.5g	82.8% 46.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	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	31.6% 0.38mg	72.3% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	5.94% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	48.5% 0.63mg	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	192% 770μg	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	White Beans	Recommended Dietary Allowance
Calcium	47% 468mg	47.6% 476mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	217% 1.95mg	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	259% 20.7mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	89.8% 377mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	155% 3.56mg	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	85.3% 597mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	105% 3562mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	46% 25.4μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	66.2% 7.3mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.61% 22.5g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 4.9 times more Vitamin B2, 7.3 times more Vitamin B3 and 113.1 times more Vitamin E than Raw White Beans.
• While Raw White Beans contain 2.3 times more Vitamin B1, 2.3 times more Vitamin B5, 2.8 times more Vitamin B6, 7.9 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Raw White Beans 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 White Beans:

• Blanched Almonds have 1.4 times more Magnesium and 1.6 times more Phosphorus than Raw White Beans.
• While Raw White Beans contain 3.2 times more Iron, 2.7 times more Potassium and 4 times more Selenium than Blanched Almonds.
• Both Blanched Almonds and Raw White Beans have similar amounts of Calcium, Copper, Manganese, Sodium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 1.8 times more Energy, 61.8 times more Fat, 18.1 times more Saturated Fat, 62.4 times more Omega 6 and 2.2 times more Sugars than Raw White Beans.
• While Raw White Beans contain 41.5 times more Omega 3, 3.2 times more Carbohydrate and 1.5 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Raw White Beans have similar amounts of Protein per 7 oz.
• Both Blanched Almonds as well as Raw White Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.