Comparing Nutrients in 1 kilogram Canned Refried Beans VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Refried Beans	22%	20%	58%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Canned Refried Beans	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	31% 900kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	20.7% 20g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	132% 42g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	21.2% 3.6g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 136g	136% 177g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	62.8% 45.5g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	% 5.4g	% 43.8g	g per day for Men 19-50 years
Fiber	97% 37g	276% 105g	38g per day for Men 19-50 years
Protein	89% 49.8g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans	Oil 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	63.3% 0.76mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.8% 0.79mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.8% 1.9mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	91% 1.18mg	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	27.5% 110μg	67.5% 270μg	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	66.7% 60mg	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	6% 0.9mg	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	29% 290mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	1061% 9.55mg	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	180% 14.4mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	1070% 24.6mg	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	131% 920mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	94% 3190mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	105% 58μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	247% 3700mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	21% 778g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Refried Beans VS Oil Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Refried Beans versus 1 kg of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Refried Beans vs Oil Roasted Almonds:

• 1 kilogram of Canned Refried Beans has more Vitamin C than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 9.9 times more Vitamin B2, 10 times more Vitamin B3, 2.5 times more Vitamin B9 and 288.6 times more Vitamin E than Canned Refried Beans.
• Both Canned Refried Beans and Oil Roasted Almonds provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Canned Refried Beans have insufficient amounts of Vitamin E
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Canned Refried Beans as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Canned Refried Beans vs Oil Roasted Almonds:

• 1 kilogram of Canned Refried Beans has 1.4 times more Selenium, 370 times more Sodium and 27.8 times more Water than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 10 times more Calcium, 7.4 times more Copper, 2.6 times more Iron, 7.8 times more Magnesium, 8.5 times more Manganese, 5.1 times more Phosphorus, 2.2 times more Potassium and 5.3 times more Zinc than Canned Refried Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Refried Beans has more Omega 3 than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 6.7 times more Energy, 27.4 times more Fat, 6.7 times more Saturated Fat, 37.4 times more Omega 6, 1.3 times more Carbohydrate, 8.4 times more Sugars, 2.8 times more Fiber and 4.3 times more Protein than Canned Refried Beans.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3