Comparing Nutrients in 14 ounces Canned Refried Beans VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Refried Beans	22%	20%	58%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Canned Refried Beans	Roasted Almonds	Recommended Dietary Allowance
Energy	12.3% 357kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	8.22% 7.98g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	7.83% 2.5g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	8.43% 1.43g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 53.8g	64% 83.4g	130g per day for Men 19-50 years
Sugars	2.96% 2.14g	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	% 2.14g	% 19g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	114% 43.3g	38g per day for Men 19-50 years
Protein	35.3% 19.8g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans	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	25% 0.3mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	41.5% 0.54mg	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	11% 43.7μg	54.6% 218μg	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	26.5% 24mg	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	2.4% 0.36mg	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans	Roasted Almonds	Recommended Dietary Allowance
Calcium	11.5% 115mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	485% 4.36mg	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	71.4% 5.7mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	385% 8.86mg	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	52% 365mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	37.2% 1266mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	98% 1469mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	119% 13mg	11mg per day for Men 19-50 years
Water	8.34% 309g	0.26% 9.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Refried Beans vs Roasted Almonds:

• Canned Refried Beans have more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 15.2 times more Vitamin B2, 9.9 times more Vitamin B3, 1.7 times more Vitamin B5, 1.3 times more Vitamin B6, 5 times more Vitamin B9 and 265.6 times more Vitamin E than Canned Refried Beans.
• Both Canned Refried Beans and Dry Roasted Almonds have similar amounts of Vitamin B1 per 14 oz.
• Both Canned Refried Beans as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Refried Beans vs Roasted Almonds:

• Canned Refried Beans have 2.9 times more Selenium, 123.3 times more Sodium and 32.3 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 9.2 times more Calcium, 8.5 times more Copper, 2.6 times more Iron, 8 times more Magnesium, 7.7 times more Manganese, 5.1 times more Phosphorus, 2.2 times more Potassium and 5.7 times more Zinc than Canned Refried Beans.

Comparison of macro-nutrients per 14 ounces:

• Canned Refried Beans have 16.9 times more Omega 3 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.6 times more Energy, 26.1 times more Fat, 6.5 times more Saturated Fat, 35.9 times more Omega 6, 1.6 times more Carbohydrate, 9 times more Sugars, 2.9 times more Fiber and 4.2 times more Protein than Canned Refried Beans.
• Both Canned Refried Beans as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.