Comparing Nutrients in 1 pound Almonds VS Canned Refried Beans, fat-free

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Canned Refried Beans, fat-free	27%	5%	68%

Macro Nutrients

	Almonds	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Energy	91% 2626kcal	12.4% 358kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	43.4% 0.69g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	3.58% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	47% 61.2g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	3.8% 2.77g	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	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	% 0.77g	% 0g	g per day for Men 19-50 years
Sucrose	% 18g	% 2.77g	g per day for Men 19-50 years
Fiber	149% 56.7g	56% 21.3g	38g per day for Men 19-50 years
Protein	171% 96g	43.3% 24.2g	56g per day for Men 19-50 years

Vitamins

	Almonds	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	10.3% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	39.4% 0.51mg	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	64.6% 259μg	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	4.54% 4.1mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Calcium	122% 1220mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	82% 0.74mg	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	92% 7.35mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	64.3% 1.48mg	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	72% 503mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	46% 1560mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	47% 26μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	106% 1588mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	27% 2.95mg	11mg per day for Men 19-50 years
Water	0.54% 20g	9.65% 357g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Canned Refried Beans, fat-free:

• Almonds have 6.8 times more Vitamin B1, 75.9 times more Vitamin B2, 10 times more Vitamin B3, 2.4 times more Vitamin B5, 1.2 times more Vitamin B6 and 640.8 times more Vitamin E than Canned Refried Beans, fat-free.
• While Canned Refried Beans, fat-free contain 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Canned Refried Beans, fat-free have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Canned Refried Beans, fat-free:

• Almonds have 7.9 times more Calcium, 6.3 times more Copper, 2.3 times more Iron, 7.1 times more Magnesium, 6.7 times more Manganese, 4.3 times more Phosphorus, 2.1 times more Potassium and 4.8 times more Zinc than Canned Refried Beans, fat-free.
• While Canned Refried Beans, fat-free contain 1.4 times more Selenium, 350 times more Sodium and 17.8 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 7.3 times more Energy, 111 times more Fat, 40.9 times more Saturated Fat, 92 times more Omega 6, 1.6 times more Carbohydrate, 7.1 times more Sugars, 2.7 times more Fiber and 4 times more Protein than Canned Refried Beans, fat-free.
• While Canned Refried Beans, fat-free contain 51 times more Omega 3 than Almonds.
• Both Almonds as well as Canned Refried Beans, fat-free have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.