Comparing Nutrients in 1 pound Almonds VS Canned Baked Beans

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Canned Baked Beans	18%	3%	79%

Macro Nutrients

	Almonds	Canned Baked Beans	Recommended Dietary Allowance
Energy	91% 2626kcal	16.4% 476kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	71.5% 93g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	48.7% 35.3g	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	0.69% 0.5g	NA	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	65.7% 25g	38g per day for Men 19-50 years
Protein	171% 96g	39% 21.8g	56g per day for Men 19-50 years

Vitamins

	Almonds	Canned Baked Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	27.2% 109μg	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	0% 0mg	15.6% 14mg	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	775% 116mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.02% 3.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Canned Baked Beans	Recommended Dietary Allowance
Calcium	122% 1220mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	104% 0.93mg	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	210% 17mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	67.4% 472mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	39.5% 1343mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	57.7% 6.35mg	11mg per day for Men 19-50 years
Water	0.54% 20g	8.9% 329g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Canned Baked Beans:

• Almonds have 1.4 times more Vitamin B1, 19 times more Vitamin B2, 8.4 times more Vitamin B3, 1.8 times more Vitamin B9 and 170.9 times more Vitamin E than Canned Baked Beans no Salt.
• While Canned Baked Beans no Salt contain more Vitamin C than Almonds.
• Both Almonds and Canned Baked Beans no Salt have similar amounts of Vitamin B6 per 1 lb.
• Both Almonds as well as Canned Baked Beans no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Almonds vs Canned Baked Beans:

• Almonds have 5.4 times more Calcium, 5 times more Copper, 12.8 times more Iron, 8.4 times more Magnesium, 4.6 times more Phosphorus, 2.5 times more Potassium and 2.2 times more Zinc than Canned Baked Beans no Salt.
• While Canned Baked Beans no Salt contain 16.5 times more Water than Almonds.
• Both Almonds and Canned Baked Beans no Salt have similar amounts of Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 5.5 times more Energy, 124.8 times more Fat, 36.9 times more Saturated Fat, 132.5 times more Omega 6, 2.3 times more Fiber and 4.4 times more Protein than Canned Baked Beans no Salt.
• While Canned Baked Beans no Salt contain 26 times more Omega 3 and 1.8 times more Sugars than Almonds.
• Both Almonds and Canned Baked Beans no Salt have similar amounts of Carbohydrate per 1 lb.
• Both Almonds as well as Canned Baked Beans no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.