Lets compare vitamin content per 14 ounces of Almonds vs Canned Beans:
Almonds have 2.1 times more Vitamin B1, 29.2 times more Vitamin B2, 8.5 times more Vitamin B3, 2.2 times more Vitamin B5, 1.6 times more Vitamin B6, 3.7 times more Vitamin B9 and 170.9 times more Vitamin E than Canned Beans with Salt.
Both Almonds as well as Canned Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.
Comparing minerals per 14 ounces for Almonds vs Canned Beans:
Almonds have 7.9 times more Calcium, 7.1 times more Copper, 3.1 times more Iron, 10 times more Magnesium, 20 times more Manganese, 6.5 times more Phosphorus, 3.3 times more Potassium and 1.4 times more Zinc than Canned Beans with Salt.
While Canned Beans with Salt contain 343 times more Sodium and 16.3 times more Water than Almonds.
Both Almonds and Canned Beans with Salt have similar amounts of Selenium per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Almonds have 6.2 times more Energy, 134.9 times more Fat, 53.5 times more Saturated Fat, 224.1 times more Omega 6, 3 times more Fiber and 4.5 times more Protein than Canned Beans with Salt.
While Canned Beans with Salt contain 1.8 times more Sugars and 14.2 times more Fructose than Almonds.
Both Almonds and Canned Beans with Salt have similar amounts of Carbohydrate per 14 oz.
Both Almonds as well as Canned Beans with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.