Comparing Nutrients in 500 calories Boiled Black Beans VS Roasted Almonds

Weight per 500 calories

• Boiled Black Beans: 379g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 4.5 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 500 calories - Boiled Black Beans or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Beans	26%	4%	70%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Boiled Black Beans	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.05g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	1.65% 0.53g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 90g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	1.67% 1.2g	5.6% 4.06g	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	0.012% 0.008g	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	% 0.008g	g per day for Men 19-50 years
Sucrose	NA	% 3.97g	g per day for Men 19-50 years
Fiber	86.7% 33g	24% 9.1g	38g per day for Men 19-50 years
Protein	60% 33.6g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Beans	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.92mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.92mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	8.75% 0.11mg	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	141% 564μg	11.5% 46μg	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	22% 3.3mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.4% 12.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Beans	Roasted Almonds	Recommended Dietary Allowance
Calcium	10.2% 102mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	102% 0.92mg	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	99% 7.95mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	63% 265mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	73% 1.7mg	81% 1.87mg	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	75.8% 530mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	39.5% 1345mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	8.26% 4.55μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	0.25% 3.8mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.24mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	6.73% 249g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Black Beans vs Roasted Almonds:

• Boiled Black Beans have 14.4 times more Vitamin B1, 3.4 times more Vitamin B5, 2.3 times more Vitamin B6, 12.3 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.5 times more Vitamin B2, 1.6 times more Vitamin B3 and 6.1 times more Vitamin E than Boiled Black Beans.
• Both Boiled Black Beans as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Black Beans vs Roasted Almonds:

• Boiled Black Beans have 2.6 times more Iron, 1.3 times more Phosphorus, 2.3 times more Potassium, 2.7 times more Selenium, 1.5 times more Zinc and 123.6 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.2 times more Calcium than Boiled Black Beans.
• Both Boiled Black Beans and Dry Roasted Almonds have similar amounts of Copper, Magnesium and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Black Beans have 47.6 times more Omega 3, 5.1 times more Carbohydrate, 3.6 times more Fiber and 1.9 times more Protein than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 21.5 times more Fat, 6.5 times more Saturated Fat, 22.7 times more Omega 6 and 3.4 times more Sugars than Boiled Black Beans.
• Both Boiled Black Beans and Dry Roasted Almonds have similar amounts of Energy per 500 kcal.
• Both Boiled Black Beans as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.