Comparing Nutrients in 100 grams Canned White Beans VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned White Beans	25%	2%	73%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Canned White Beans	Blanched Almonds	Recommended Dietary Allowance
Energy	3.93% 114kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	12.4% 3.95g	32g per day for Men 19-50 years
Omega 3	3.5% 0.056g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.067g	72.7% 12.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	0.4% 0.29g	6.4% 4.63g	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% 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	NA	% 0.03g	g per day for Men 19-50 years
Sucrose	NA	% 4.46g	g per day for Men 19-50 years
Fiber	12.6% 4.8g	26% 9.9g	38g per day for Men 19-50 years
Protein	13% 7.26g	38.2% 21.4g	56g per day for Men 19-50 years

Vitamins

	Canned White Beans	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8% 0.096mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	54.7% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.71% 0.11mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	6.28% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.77% 0.075mg	8.85% 0.12mg	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	16.3% 65μg	12.3% 49μg	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	5.27% 0.79mg	158% 23.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.4% 2.9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned White Beans	Blanched Almonds	Recommended Dietary Allowance
Calcium	7.3% 73mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	25.8% 0.23mg	114% 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	37.4% 3mg	41% 3.28mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	64% 268mg	420mg per day for Men 19-50 years
Manganese	22.4% 0.52mg	79.8% 1.84mg	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	13% 91mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	13.4% 454mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	10% 1.12mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	1.9% 70g	0.12% 4.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned White Beans vs Blanched Almonds:

• Canned White Beans have 1.3 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2 times more Vitamin B1, 19.2 times more Vitamin B2, 31 times more Vitamin B3, 1.7 times more Vitamin B5, 1.5 times more Vitamin B6 and 30.1 times more Vitamin E than Canned White Beans.
• Both Canned White Beans as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned White Beans vs Blanched Almonds:

• Canned White Beans have 17.9 times more Sodium and 15.5 times more Water than Blanched Almonds.
• While Blanched Almonds contain 3.2 times more Calcium, 4.4 times more Copper, 5.3 times more Magnesium, 3.6 times more Manganese, 5.3 times more Phosphorus, 1.5 times more Potassium, 2 times more Selenium and 2.7 times more Zinc than Canned White Beans.
• Both Canned White Beans and Blanched Almonds have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned White Beans have 14 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 5.2 times more Energy, 181.1 times more Fat, 53.4 times more Saturated Fat, 184.6 times more Omega 6, 16 times more Sugars, 2.1 times more Fiber and 2.9 times more Protein than Canned White Beans.
• Both Canned White Beans and Blanched Almonds have similar amounts of Carbohydrate per 100 g.
• Both Canned White Beans as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.