Lets compare vitamin content per 5 ounces of Almonds vs Canned Great Northern Beans:
Almonds have 1.4 times more Vitamin B1, 19 times more Vitamin B2, 7.8 times more Vitamin B3, 1.7 times more Vitamin B5, 1.3 times more Vitamin B6 and 32.4 times more Vitamin E than Canned Great Northern Beans.
While Canned Great Northern Beans contain 1.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
Both Almonds as well as Canned Great Northern Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Almonds vs Canned Great Northern Beans:
Almonds have 5.1 times more Calcium, 6.4 times more Copper, 2.4 times more Iron, 5.3 times more Magnesium, 5.3 times more Manganese, 3.5 times more Phosphorus, 2.1 times more Potassium and 4.8 times more Zinc than Canned Great Northern Beans.
While Canned Great Northern Beans contain 370 times more Sodium and 15.8 times more Water than Almonds.
Both Almonds and Canned Great Northern Beans have similar amounts of Selenium per 5 oz.
Comparison of macro-nutrients per 5 ounces:
Almonds have 5.1 times more Energy, 128 times more Fat, 31.7 times more Saturated Fat, 138.5 times more Omega 6, 3.1 times more Sugars, 2.6 times more Fiber and 2.9 times more Protein than Canned Great Northern Beans.
While Canned Great Northern Beans contain 24 times more Omega 3 than Almonds.
Both Almonds and Canned Great Northern Beans have similar amounts of Carbohydrate per 5 oz.
Both Almonds as well as Canned Great Northern Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.