Lets compare vitamin content per 7 ounces of Almonds vs Boiled Navy Beans:
Almonds have 17.2 times more Vitamin B2, 5.6 times more Vitamin B3, 1.8 times more Vitamin B5 and 2563 times more Vitamin E than Boiled Navy Beans.
While Boiled Navy Beans contain 3.2 times more Vitamin B9 and more Vitamin C than Almonds.
Both Almonds and Boiled Navy Beans have similar amounts of Vitamin B1 and Vitamin B6 per 7 oz.
Both Almonds as well as Boiled Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.
Comparing minerals per 7 ounces for Almonds vs Boiled Navy Beans:
Almonds have 3.9 times more Calcium, 4.9 times more Copper, 1.6 times more Iron, 5.1 times more Magnesium, 4.1 times more Manganese, 3.3 times more Phosphorus, 1.9 times more Potassium, 1.4 times more Selenium and 3 times more Zinc than Boiled Navy Beans.
While Boiled Navy Beans contain 14.5 times more Water than Almonds.
Comparison of macro-nutrients per 7 ounces:
Almonds have 4.1 times more Energy, 80.5 times more Fat, 38.8 times more Saturated Fat, 90.6 times more Omega 6, 11.8 times more Sugars and 2.6 times more Protein than Boiled Navy Beans.
While Boiled Navy Beans contain 59 times more Omega 3 than Almonds.
Both Almonds and Boiled Navy Beans have similar amounts of Carbohydrate and Fiber per 7 oz.
Both Almonds as well as Boiled Navy Beans have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.