Comparing Nutrients in 14 ounces Canned Refried Beans VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Canned Refried Beans	22%	20%	58%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Canned Refried Beans	Brazilnuts	Recommended Dietary Allowance
Energy	12.3% 357kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	8.22% 7.98g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	7.83% 2.5g	200% 64g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	8.43% 1.43g	569% 97g	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	36% 46.6g	130g per day for Men 19-50 years
Sugars	2.96% 2.14g	12.8% 9.25g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 2.14g	% 9.25g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	35.3% 19.8g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans	Brazilnuts	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	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	31% 0.4mg	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	22% 87.3μg	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	3.1% 2.78mg	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	149% 22.4mg	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	Brazilnuts	Recommended Dietary Allowance
Calcium	11.5% 115mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	769% 6.9mg	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	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	211% 4.85mg	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	411% 2877mg	700mg per day for Men 19-50 years
Potassium	37.2% 1266mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	13834% 7608μg	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	146% 16mg	11mg per day for Men 19-50 years
Water	8.34% 309g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Refried Beans VS Brazilnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Refried Beans versus 14 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Canned Refried Beans have 2.3 times more Vitamin B2, 1.2 times more Vitamin B3 and 8.6 times more Vitamin C than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 8.1 times more Vitamin B1, 2 times more Vitamin B9 and 62.8 times more Vitamin E than Canned Refried Beans.
• Both Canned Refried Beans and Brazilnuts provide similar amounts of Vitamin B5 and Vitamin B6 per 14 ounces.
• 14 ounces of Canned Refried Beans have insufficient amounts of Vitamin E
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Canned Refried Beans as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Canned Refried Beans vs Brazilnuts:

• 14 ounces of Canned Refried Beans have 123.3 times more Sodium and 22.7 times more Water than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 5.5 times more Calcium, 13.5 times more Copper, 1.7 times more Iron, 10.7 times more Magnesium, 4.2 times more Manganese, 7.9 times more Phosphorus, 2.1 times more Potassium, 330.5 times more Selenium and 7 times more Zinc than Canned Refried Beans.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Refried Beans have 4.7 times more Omega 3 than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 7.3 times more Energy, 33.4 times more Fat, 25.6 times more Saturated Fat, 67.5 times more Omega 6, 4.3 times more Sugars, 2 times more Fiber and 2.9 times more Protein than Canned Refried Beans.
• Both Canned Refried Beans and Brazilnuts offer comparable quantities of Carbohydrate per 14 ounces.