Comparing Nutrients in 300 calories Almonds VS Canned Shellie Beans with Liquids

Weight per 300 calories

• Almonds: 51.8g
• Canned Shellie Beans with Liquids: 1000g

Almonds have 19.3 times more energy per 100g than Canned Shellie Beans with Liquids. It has very high energy density when compared to other foods. Canned Shellie Beans Solids and Liquids having low energy density.

Which food has more nutrients per 300 calories - Almonds or Canned Shellie Beans with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Canned Shellie Beans with Liquids	21%	5%	74%

Macro Nutrients

	Almonds	Canned Shellie Beans with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	2.35% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	47.6% 62g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	8.7% 6.3g	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	0.079% 0.057g	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	% 0.088g	NA	g per day for Men 19-50 years
Sucrose	% 2.05g	NA	g per day for Men 19-50 years
Fiber	17% 6.48g	89.5% 34g	38g per day for Men 19-50 years
Protein	19.6% 11g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Canned Shellie Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	26.6% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	37.7% 0.49mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	45% 180μg	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	34.4% 31mg	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	88.5% 13.3mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	66.7% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Canned Shellie Beans with Liquids	Recommended Dietary Allowance
Calcium	14% 139mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	89% 0.8mg	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	24% 1.92mg	124% 9.9mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	166% 3.82mg	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	32% 1090mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	223% 3340mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Canned Shellie Beans with Liquids:

• Almonds have 44.3 times more Vitamin E than Canned Shellie Beans Solids and Liquids.
• While Canned Shellie Beans Solids and Liquids contain more Vitamin A, 3 times more Vitamin B1, 5.4 times more Vitamin B5, 6.9 times more Vitamin B6, 7.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Canned Shellie Beans Solids and Liquids have similar amounts of Vitamin B2 and Vitamin B3 per 300 kcal.
• Both Almonds as well as Canned Shellie Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Canned Shellie Beans with Liquids:

• Canned Shellie Beans Solids and Liquids contain 2.1 times more Calcium, 1.5 times more Copper, 5.2 times more Iron, 3.4 times more Manganese, 2.9 times more Potassium, 9.9 times more Selenium, 6446.2 times more Sodium, 1.7 times more Zinc and 396.9 times more Water than Almonds.
• Both Almonds and Canned Shellie Beans Solids and Liquids have similar amounts of Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Almonds have 13.6 times more Fat, 8.6 times more Saturated Fat and 16 times more Omega 6 than Canned Shellie Beans Solids and Liquids.
• While Canned Shellie Beans Solids and Liquids contain 456.8 times more Omega 3, 5.5 times more Carbohydrate, 2.8 times more Sugars, 5.2 times more Fiber and 1.6 times more Protein than Almonds.
• Both Almonds and Canned Shellie Beans Solids and Liquids have similar amounts of Energy per 300 kcal.
• Both Almonds as well as Canned Shellie Beans Solids and Liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.