Lets compare vitamin content per 5 ounces 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 5 oz.
Comparing minerals per 5 ounces 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 5 oz.
Comparison of macro-nutrients per 5 ounces:
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 5 oz.
Both Canned White Beans as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.