Comparing Nutrients in 7 ounces Roasted Almonds VS Boiled Navy Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Boiled Navy Beans with Salt	23%	4%	73%

Macro Nutrients

	Roasted Almonds	Boiled Navy Beans with Salt	Recommended Dietary Allowance
Energy	41% 1187kcal	9.6% 278kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	39.8% 51.7g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	1% 0.73g	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	0.027% 0.02g	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	% 0.02g	% 0g	g per day for Men 19-50 years
Sucrose	% 9.43g	% 0.73g	g per day for Men 19-50 years
Fiber	57% 21.6g	55% 21g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Boiled Navy 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	12.7% 0.15mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	8.05% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	21% 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	27.3% 109μg	69.5% 278μg	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	2% 1.8mg	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	316% 47.4mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Boiled Navy Beans with Salt	Recommended Dietary Allowance
Calcium	53% 532mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	46.3% 0.42mg	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	93% 7.4mg	58.5% 4.7mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	45.5% 1.05mg	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	134% 935mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	31.4% 470mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	3.42% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Boiled Navy Beans with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Almonds versus 7 oz of Boiled Navy Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Almonds vs Boiled Navy Beans with Salt:

• 7 ounces of Roasted Almonds have 18.1 times more Vitamin B2, 5.6 times more Vitamin B3, 1.2 times more Vitamin B5 and 2390 times more Vitamin E than Boiled Navy Beans with Salt.
• While 7 oz of Boiled Navy Beans with Salt contain 3.1 times more Vitamin B1 and 2.5 times more Vitamin B9 than Dry Roasted Almonds.
• Both Roasted Almonds and Boiled Navy Beans with Salt provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Boiled Navy Beans with Salt have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Boiled Navy Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Roasted Almonds vs Boiled Navy Beans with Salt:

• 7 ounces of Roasted Almonds have 3.9 times more Calcium, 5.2 times more Copper, 1.6 times more Iron, 5.3 times more Magnesium, 4.2 times more Manganese, 3.3 times more Phosphorus, 1.8 times more Potassium and 3.2 times more Zinc than Boiled Navy Beans with Salt.
• While 7 oz of Boiled Navy Beans with Salt contain 1.5 times more Selenium and 79 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Almonds have 4.3 times more Energy, 84.7 times more Fat, 127.9 times more Saturated Fat, 187.6 times more Omega 6, 13.1 times more Sugars and 2.5 times more Protein than Boiled Navy Beans with Salt.
• While 7 oz of Boiled Navy Beans with Salt contain 9 times more Omega 3 than Dry Roasted Almonds.
• Both Roasted Almonds and Boiled Navy Beans with Salt offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3
• 7 ounces of Boiled Navy Beans with Salt provide inadequate amounts of Omega 6