Comparing Nutrients in 300 calories Cooked Frozen Beans,Young Pinto with Salt VS Blanched Almonds

Weight per 300 calories

• Cooked Frozen Beans,Young Pinto with Salt: 185g
• Blanched Almonds: 50.8g

Blanched Almonds have 3.6 times more energy per unit of mass than Boiled Frozen Beans,Young Pinto, drained with Salt, which is very high in comparison to other foods. Cooked Frozen Beans,Young Pinto with Salt having above average energy density.

Discover which food has more nutrients per 300 calories - Cooked Frozen Beans,Young Pinto with Salt or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Beans,Young Pinto with Salt	23%	3%	74%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cooked Frozen Beans,Young Pinto with Salt	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	20.5% 0.33g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1.08% 0.18g	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	NA	3.25% 2.35g	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% 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	NA	% 0.015g	g per day for Men 19-50 years
Sucrose	NA	% 2.27g	g per day for Men 19-50 years
Fiber	26.3% 10g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	30.8% 17.2g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Beans,Young Pinto with Salt	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.56% 0.48mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	4.5% 0.058mg	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	15.7% 63μg	6.23% 25μg	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	1.44% 1.3mg	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	NA	80.5% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Beans,Young Pinto with Salt	Blanched Almonds	Recommended Dietary Allowance
Calcium	9.63% 96mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	58% 0.52mg	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	62.7% 5mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	39.7% 0.91mg	40.6% 0.93mg	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	26.5% 185mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	35% 1196mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	11.6% 1.28mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.062% 2.3g	3700g per day for Men 19-50 years

Cooked Frozen Beans,Young Pinto With Salt VS Blanched Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Frozen Beans,Young Pinto with Salt or Blanched Almonds?

Lets compare vitamin content per 300 calories of Cooked Frozen Beans,Young Pinto with Salt vs Blanched Almonds:

• 300 calories of Cooked Frozen Beans,Young Pinto with Salt have 5.2 times more Vitamin B1, 3 times more Vitamin B5, 6.1 times more Vitamin B6 and 2.5 times more Vitamin B9 than Blanched Almonds.
• While 300 kcal of Blanched Almonds contain 1.8 times more Vitamin B2 and 1.5 times more Vitamin B3 than Boiled Frozen Beans,Young Pinto, drained with Salt.
• 300 calories of Blanched Almonds have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Boiled Frozen Beans,Young Pinto, drained with Salt as well as Blanched Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Frozen Beans,Young Pinto with Salt vs Blanched Almonds:

• 300 calories of Cooked Frozen Beans,Young Pinto with Salt have 3 times more Iron, 3.6 times more Potassium and 61.1 times more Sodium than Blanched Almonds.
• While 300 kcal of Blanched Almonds contain 3.2 times more Copper, 1.4 times more Magnesium and 1.3 times more Phosphorus than Boiled Frozen Beans,Young Pinto, drained with Salt.
• Both Cooked Frozen Beans,Young Pinto with Salt and Blanched Almonds contain similar levels of Calcium, Manganese and Zinc per 300 calories.
• Both Boiled Frozen Beans,Young Pinto, drained with Salt as well as Blanched Almonds lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Frozen Beans,Young Pinto with Salt have 161.2 times more Omega 3, 6 times more Carbohydrate, 2 times more Fiber and 1.6 times more Protein than Blanched Almonds.
• While 300 kcal of Blanched Almonds contain 30 times more Fat, 18.7 times more Saturated Fat and 34.3 times more Omega 6 than Boiled Frozen Beans,Young Pinto, drained with Salt.
• Both Cooked Frozen Beans,Young Pinto with Salt and Blanched Almonds offer comparable quantities of Energy per 300 calories.
• 300 calories of Cooked Frozen Beans,Young Pinto with Salt provide inadequate amounts of Omega 6
• 300 calories of Blanched Almonds provide inadequate amounts of Omega 3