Comparing Nutrients in 100 calories Canned Refried Beans, fat-free VS Roasted Almonds

Weight per 100 calories

• Canned Refried Beans, fat-free: 127g
• Roasted Almonds: 16.7g

Dry Roasted Almonds have 7.6 times more energy per unit of mass than Canned Refried Beans, fat-free, which is very high in comparison to other foods. Canned Refried Beans, fat-free having average energy density.

Discover which food has more nutrients per 100 calories - Canned Refried Beans, fat-free or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Canned Refried Beans, fat-free	27%	5%	68%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Canned Refried Beans, fat-free	Roasted Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.57g	9.06% 8.8g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	2.14% 0.68g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.1% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	2.7% 3.5g	130g per day for Men 19-50 years
Sugars	1.07% 0.77g	1.12% 0.81g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	0.002% 0.002g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0g	% 0.002g	g per day for Men 19-50 years
Sucrose	% 0.77g	% 0.79g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	4.8% 1.82g	38g per day for Men 19-50 years
Protein	12% 6.76g	6.26% 3.5g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans, fat-free	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.16% 0.038mg	1.07% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.94% 0.25mg	1.07% 0.054mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	1.75% 0.023mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18% 72μg	2.3% 9.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.27% 1.14mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.34% 0.051mg	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans, fat-free	Roasted Almonds	Recommended Dietary Allowance
Calcium	4.3% 43mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	20.4% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	25.6% 2.05mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48mg	11% 46.7mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	16.2% 0.37mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	20% 141mg	11.3% 78.8mg	700mg per day for Men 19-50 years
Potassium	13% 435mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	13% 7.2μg	0.61% 0.33μg	55μg per day for Men 19-50 years
Sodium	29.5% 443mg	0.033% 0.5mg	1500mg per day for Men 19-50 years
Zinc	7.48% 0.82mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	2.7% 100g	0.011% 0.4g	3700g per day for Men 19-50 years

Canned Refried Beans, Fat-free VS Roasted Almonds Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Refried Beans, fat-free or Roasted Almonds?

Lets compare vitamin content per 100 calories of Canned Refried Beans, fat-free vs Roasted Almonds:

• 100 calories of Canned Refried Beans, fat-free have 2.9 times more Vitamin B1, 4.6 times more Vitamin B5, 6.3 times more Vitamin B6, 7.8 times more Vitamin B9 and more Vitamin K than Roasted Almonds.
• While 100 kcal of Dry Roasted Almonds contain 10.5 times more Vitamin B2, 1.3 times more Vitamin B3 and 78.9 times more Vitamin E than Canned Refried Beans, fat-free.
• 100 calories of Canned Refried Beans, fat-free have insufficient amounts of Vitamin B2 and Vitamin E
• 100 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin K
• Both Canned Refried Beans, fat-free as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Canned Refried Beans, fat-free vs Roasted Almonds:

• 100 calories of Canned Refried Beans, fat-free have 3.3 times more Iron, 1.8 times more Phosphorus, 3.7 times more Potassium, 21.6 times more Selenium, 883.1 times more Sodium, 1.5 times more Zinc and 247.2 times more Water than Roasted Almonds.
• Both Canned Refried Beans, fat-free and Roasted Almonds contain similar levels of Calcium, Copper, Magnesium and Manganese per 100 calories.
• 100 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Refried Beans, fat-free have 115.8 times more Omega 3, 4.9 times more Carbohydrate, 3.3 times more Fiber and 1.9 times more Protein than Roasted Almonds.
• While 100 kcal of Dry Roasted Almonds contain 15.4 times more Fat, 5.8 times more Saturated Fat and 12.8 times more Omega 6 than Canned Refried Beans, fat-free.
• Both Canned Refried Beans, fat-free and Roasted Almonds offer comparable quantities of Energy per 100 calories.
• 100 calories of Canned Refried Beans, fat-free provide inadequate amounts of Omega 6
• 100 calories of Roasted Almonds provide inadequate amounts of Omega 3