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Compare Nutrients in 100 grams White BeansVS Almonds

Macros Ratio

ProteinsFatsCarbs

White Beans
28%
2%
70%
Almonds
15%
78%
7%

Vitamins

100gRDA for Men 19-30 years
White BeansAlmonds
Vitamin A
0%
0%
0 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
36%
17%
0.437 mg0.205 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
11%
87.5%
0.146 mg1.138 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
3%
22.6%
0.479 mg3.618 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
24%
10.5%
0.318 mg0.137 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
0%
0%
0 mg0 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
1.4%
171%
0.21 mg25.63 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
4.67%
0%
5.6 μg0 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
97%
11%
388 μg44 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
White BeansAlmonds
Calcium
24%
27%
240 mg269 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
109%
115%
0.984 mg1.031 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
131%
46%
10.44 mg3.71 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
47.5%
67.5%
190 mg270 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
78%
95%
1.796 mg2.179 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
43%
68.7%
301 mg481 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
38%
15.6%
1795 mg733 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
23%
7.45%
12.8 μg4.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
1.07%
0.07%
16 mg1 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
33%
28%
3.67 mg3.12 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of White Beans vs Almonds:
Raw White Beans have 2.1 times more Thiamine, 2.3 times more Vitamin B6 and 8.8 times more Folate than Almonds. While Almonds contain 7.8 times more Vitamin B2, 7.6 times more Vitamin B3 and 122 times more Vitamin E than Raw White Beans.

Comparing minerals per 100 grams for White Beans vs Almonds:
Raw White Beans have 2.8 times more Iron, 2.4 times more Potassium, 3.1 times more Selenium and 16 times more Sodium than Almonds. While Almonds contain 1.4 times more Magnesium and 1.6 times more Phosphorus than Raw White Beans. Both Raw White Beans and Almonds have similar amounts of Calcium, Copper, Manganese and Zinc per 100g.

Macro Nutrients

100gRDA for Men 19-30 years
White BeansAlmonds
Fat
0.88%
51%
0.85 g49.93 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
41.7%
37.8%
23.36 g21.15 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
46%
16.6%
60.27 g21.55 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
11%
20%
333 kcal579 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
2.9%
6%
2.11 g4.35 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
40%
33%
15.2 g12.5 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.68%
12%
0.219 g3.802 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
10%
0.19%
0.166 g0.003 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
1.16%
72%
0.198 g12.324 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.31%
0.12%
11.32 g4.41 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Raw White Beans have 2.8 times more Carbohydrate, 1.2 times more Fiber and 55.3 times more Omega 3 than Almonds. While Almonds contain 58.7 times more Fat, 1.7 times more Energy, 2.1 times more Sugars, 17.4 times more Saturated Fat and 62.2 times more Omega 6 than Raw White Beans. Both Raw White Beans and Almonds have similar amounts of Protein per 100g.