Comparing Nutrients in 300 calories Boiled Black Beans VS Almonds

Weight per 300 calories

• Boiled Black Beans: 227g
• Almonds: 51.8g

Almonds have 4.4 times more energy per unit of mass than Boiled Black Beans, which is very high in comparison to other foods. Boiled Black Beans having average energy density.

Which food has more nutrients per 300 calories - Boiled Black Beans or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Beans	26%	4%	70%
Almonds	14%	72%	14%

Macro Nutrients

	Boiled Black Beans	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	8.6% 11g	130g per day for Men 19-50 years
Sugars	1% 0.73g	3.1% 2.25g	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	NA	0.079% 0.057g	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	NA	% 0.088g	g per day for Men 19-50 years
Sucrose	NA	% 2.05g	g per day for Men 19-50 years
Fiber	52% 19.8g	17% 6.48g	38g per day for Men 19-50 years
Protein	36% 20g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Beans	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.2% 0.55mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	84.7% 339μg	5.7% 22.8μg	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	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	13% 1.98mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.25% 7.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Beans	Almonds	Recommended Dietary Allowance
Calcium	6.14% 61.4mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	52.8% 0.48mg	59.4% 0.53mg	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	59.7% 4.77mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	38% 159mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	45.5% 318mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	23.7% 807mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	4.96% 2.73μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	0.15% 2.27mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	4.04% 149g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Black Beans vs Almonds:

• Boiled Black Beans have 5.2 times more Vitamin B1, 2.3 times more Vitamin B5, 2.2 times more Vitamin B6, 14.9 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 4.4 times more Vitamin B2, 1.6 times more Vitamin B3 and 6.7 times more Vitamin E than Boiled Black Beans.
• Both Boiled Black Beans as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Black Beans vs Almonds:

• Boiled Black Beans have 2.5 times more Iron, 1.3 times more Phosphorus, 2.1 times more Potassium, 1.3 times more Selenium, 1.6 times more Zinc and 65.4 times more Water than Almonds.
• While Almonds contain 2.3 times more Calcium than Boiled Black Beans.
• Both Boiled Black Beans and Almonds have similar amounts of Copper, Magnesium and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Black Beans have 153.5 times more Omega 3, 4.8 times more Carbohydrate, 3.1 times more Fiber and 1.8 times more Protein than Almonds.
• While Almonds contain 21.1 times more Fat, 6.2 times more Saturated Fat, 22.3 times more Omega 6 and 3.1 times more Sugars than Boiled Black Beans.
• Both Boiled Black Beans and Almonds have similar amounts of Energy per 300 kcal.
• Both Boiled Black Beans as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.