Comparing Nutrients in 500 calories Black Beans VS Roasted Almonds

Weight per 500 calories

• Black Beans: 147g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 1.8 times more energy per unit of mass than Raw Black Beans, which is very high in comparison to other foods. Black Beans having high energy density.

Discover which food has more nutrients per 500 calories - Black Beans or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Black Beans	25%	4%	71%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Black Beans	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	1.68% 0.54g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	25.5% 0.41g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	2.86% 0.49g	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	70.3% 91g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	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	60% 22.7g	24% 9.1g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	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	110% 1.3mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.8% 0.28mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.87mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.4% 1.3mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	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	163% 651μg	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	2.05% 0.31mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.84% 8.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Beans	Roasted Almonds	Recommended Dietary Allowance
Calcium	18% 180mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	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	92% 7.36mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	59.7% 251mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.55mg	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	73.7% 516mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	64% 2174mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	8.53% 4.7μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	0.49% 7.33mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.35mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	0.44% 16g	0.054% 2g	3700g per day for Men 19-50 years

Black Beans VS Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Black Beans or Roasted Almonds?

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

• 500 calories of Black Beans have 20.5 times more Vitamin B1, 4.9 times more Vitamin B5, 3.7 times more Vitamin B6 and 14.2 times more Vitamin B9 than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 3.5 times more Vitamin B2 and 64.9 times more Vitamin E than Raw Black Beans.
• Both Black Beans and Roasted Almonds provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Black Beans have insufficient amounts of Vitamin E
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B6
• Both Raw Black Beans as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

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

• 500 calories of Black Beans have 1.3 times more Copper, 2.4 times more Iron, 1.3 times more Phosphorus, 3.6 times more Potassium and 1.9 times more Zinc than Roasted Almonds.
• Both Black Beans and Roasted Almonds contain similar levels of Calcium, Magnesium and Manganese per 500 calories.
• Both Raw Black Beans as well as Dry Roasted Almonds lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Black Beans have 48.8 times more Omega 3, 5.2 times more Carbohydrate, 2.5 times more Fiber and 1.8 times more Protein than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 21.1 times more Fat, 6.4 times more Saturated Fat and 22.2 times more Omega 6 than Raw Black Beans.
• Both Black Beans and Roasted Almonds offer comparable quantities of Energy per 500 calories.
• 500 calories of Black Beans provide inadequate amounts of Omega 6
• 500 calories of Roasted Almonds provide inadequate amounts of Omega 3