Comparing Nutrients in 7 ounces Roasted Almonds VS White Beans

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
White Beans	27%	2%	71%

Macro Nutrients

	Roasted Almonds	White Beans	Recommended Dietary Allowance
Energy	41% 1187kcal	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	25.4% 8.12g	1.36% 0.43g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	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	32% 41.7g	92% 120g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 9.43g	NA	g per day for Men 19-50 years
Fiber	57% 21.6g	79.4% 30g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	82.8% 46.4g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	12.7% 0.15mg	72.3% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	5.94% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	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	27.3% 109μg	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	316% 47.4mg	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

	Roasted Almonds	White Beans	Recommended Dietary Allowance
Calcium	53% 532mg	47.6% 476mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	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	93% 7.4mg	259% 20.7mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	89.8% 377mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	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	134% 935mg	85.3% 597mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	105% 3562mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	46% 25.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	66.2% 7.3mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.61% 22.5g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 8.2 times more Vitamin B2, 7.6 times more Vitamin B3 and 113.8 times more Vitamin E than Raw White Beans.
• While Raw White Beans contain 5.7 times more Vitamin B1, 2.3 times more Vitamin B5, 2.3 times more Vitamin B6, 7.1 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted 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 Roasted Almonds vs White Beans:

• Dry Roasted Almonds have 1.5 times more Magnesium, 1.2 times more Manganese and 1.6 times more Phosphorus than Raw White Beans.
• While Raw White Beans contain 2.8 times more Iron, 2.5 times more Potassium, 6.4 times more Selenium and 5.3 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Raw White Beans have similar amounts of Calcium, Copper and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Almonds have 1.8 times more Energy, 61.8 times more Fat, 18.7 times more Saturated Fat, 65.4 times more Omega 6 and 2.3 times more Sugars than Raw White Beans.
• While Raw White Beans contain 16.6 times more Omega 3, 2.9 times more Carbohydrate and 1.4 times more Fiber than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Raw White Beans have similar amounts of Protein per 7 oz.
• Both Dry Roasted Almonds as well as Raw White Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.