Comparing Nutrients in 100 grams Black Beans VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Black Beans	25%	4%	71%
Almonds	14%	72%	14%

Macro Nutrients

	Black Beans	Almonds	Recommended Dietary Allowance
Energy	11.8% 341kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	1.46% 1.42g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.95% 0.33g	72.5% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.4g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	2.92% 2.12g	6% 4.35g	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	NA	0.15% 0.11g	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	NA	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 3.95g	g per day for Men 19-50 years
Fiber	40.8% 15.5g	33% 12.5g	38g per day for Men 19-50 years
Protein	38.6% 21.6g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Black Beans	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.2% 1.96mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	190% 57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	111% 444μg	11% 44μg	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	1.4% 0.21mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Beans	Almonds	Recommended Dietary Allowance
Calcium	12.3% 123mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	115% 1.03mg	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	62.8% 5mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	40.7% 171mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	95% 2.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	101% 45.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	50.3% 352mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	43.6% 1483mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	33% 3.65mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Black Beans vs Almonds:

• Raw Black Beans have 4.4 times more Vitamin B1, 1.9 times more Vitamin B5, 2.1 times more Vitamin B6, 10.1 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 5.9 times more Vitamin B2, 1.9 times more Vitamin B3 and 122 times more Vitamin E than Raw Black Beans.
• Both Raw Black Beans as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Black Beans vs Almonds:

• Raw Black Beans have 1.4 times more Iron and 2 times more Potassium than Almonds.
• While Almonds contain 2.2 times more Calcium, 1.6 times more Magnesium, 2.1 times more Manganese, 1.4 times more Phosphorus and 1.3 times more Selenium than Raw Black Beans.
• Both Raw Black Beans and Almonds have similar amounts of Copper and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Black Beans have 92.7 times more Omega 3, 2.9 times more Carbohydrate and 1.2 times more Fiber than Almonds.
• While Almonds contain 1.7 times more Energy, 35.2 times more Fat, 10.4 times more Saturated Fat, 37.1 times more Omega 6 and 2.1 times more Sugars than Raw Black Beans.
• Both Raw Black Beans and Almonds have similar amounts of Protein per 100 g.
• Both Raw Black Beans as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.