Lets compare vitamin content per 7 ounces of Almonds vs Navy Beans:
Almonds have 6.9 times more Vitamin B2, 1.7 times more Vitamin B3 and 1281.5 times more Vitamin E than Raw Navy Beans.
While Raw Navy Beans contain 3.8 times more Vitamin B1, 1.6 times more Vitamin B5, 3.1 times more Vitamin B6, 8.3 times more Vitamin B9 and more Vitamin K than Almonds.
Both Almonds as well as Raw Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Almonds vs Navy Beans:
Almonds have 1.8 times more Calcium, 1.2 times more Copper, 1.5 times more Magnesium and 1.5 times more Manganese than Raw Navy Beans.
While Raw Navy Beans contain 1.5 times more Iron, 1.6 times more Potassium and 2.7 times more Selenium than Almonds.
Both Almonds and Raw Navy Beans have similar amounts of Phosphorus and Zinc per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Almonds have 1.7 times more Energy, 33.3 times more Fat, 22.4 times more Saturated Fat and 36.8 times more Omega 6 than Raw Navy Beans.
While Raw Navy Beans contain 179.3 times more Omega 3 and 2.8 times more Carbohydrate than Almonds.
Both Almonds and Raw Navy Beans have similar amounts of Sugars, Fiber and Protein per 7 oz.
Both Almonds as well as Raw Navy Beans have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.