Comparing Nutrients in 100 grams Navy Beans VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Almonds	14%	72%	14%

Macro Nutrients

	Navy Beans	Almonds	Recommended Dietary Allowance
Energy	11.6% 337kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	33.6% 0.54g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	72.5% 12.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.7% 60.8g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	5.35% 3.88g	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	0% 0g	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	% 0.21g	% 0.17g	g per day for Men 19-50 years
Sucrose	% 3.33g	% 3.95g	g per day for Men 19-50 years
Fiber	40.3% 15.3g	33% 12.5g	38g per day for Men 19-50 years
Protein	40% 22.3g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Navy 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	64.6% 0.78mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	91% 364μg	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	NA	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	0.13% 0.02mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Almonds	Recommended Dietary Allowance
Calcium	14.7% 147mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	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	68.6% 5.5mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	41.7% 175mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.4mg	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	58% 407mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	35% 1185mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	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	0.33% 12g	0.12% 4.4g	3700g per day for Men 19-50 years

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

• Raw Navy Beans have 3.8 times more Vitamin B1, 1.6 times more Vitamin B5, 3.1 times more Vitamin B6, 8.3 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 6.9 times more Vitamin B2, 1.7 times more Vitamin B3 and 1281.5 times more Vitamin E than Raw Navy Beans.
• Both Raw Navy Beans as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Navy Beans vs Almonds:

• Raw Navy Beans have 1.5 times more Iron, 1.6 times more Potassium and 2.7 times more Selenium than Almonds.
• While Almonds contain 1.8 times more Calcium, 1.5 times more Magnesium and 1.5 times more Manganese than Raw Navy Beans.
• Both Raw Navy Beans and Almonds have similar amounts of Copper, Phosphorus and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Navy Beans have 179.3 times more Omega 3, 2.8 times more Carbohydrate and 1.2 times more Fiber than Almonds.
• While Almonds contain 1.7 times more Energy, 33.3 times more Fat, 22.4 times more Saturated Fat and 36.8 times more Omega 6 than Raw Navy Beans.
• Both Raw Navy Beans and Almonds have similar amounts of Sugars and Protein per 100 g.
• Both Raw Navy Beans as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 100 g.