Comparing Nutrients in 500 calories Canned White Beans VS Blanched Almonds

Weight per 500 calories

• Canned White Beans: 439g
• Blanched Almonds: 84.7g

Blanched Almonds have 5.2 times more energy per unit of mass than Canned White Beans, which is very high in comparison to other foods. Canned White Beans having average energy density.

Which food has more nutrients per 500 calories - Canned White Beans or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Canned White Beans	25%	2%	73%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Canned White Beans	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	61.6% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.5% 93g	12% 16g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	5.4% 3.92g	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	% 0.025g	g per day for Men 19-50 years
Sucrose	NA	% 3.78g	g per day for Men 19-50 years
Fiber	55.4% 21g	22% 8.4g	38g per day for Men 19-50 years
Protein	57% 32g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Canned White Beans	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.5mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.3% 0.33mg	7.5% 0.097mg	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	71.3% 285μg	10.4% 41.5μg	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	23% 3.46mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned White Beans	Blanched Almonds	Recommended Dietary Allowance
Calcium	32% 320mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	113% 1mg	97% 0.87mg	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	164% 13mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	53.3% 224mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	67.6% 1.56mg	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	57% 399mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	58.6% 1991mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	12.8% 7μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	99% 1491mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	44.7% 4.9mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	8.3% 307g	0.1% 3.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned White Beans vs Blanched Almonds:

• Canned White Beans have 2.6 times more Vitamin B1, 3 times more Vitamin B5, 3.4 times more Vitamin B6, 6.9 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 3.7 times more Vitamin B2, 6 times more Vitamin B3 and 5.8 times more Vitamin E than Canned White Beans.
• Both Canned White Beans as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned White Beans vs Blanched Almonds:

• Canned White Beans have 1.6 times more Calcium, 4.7 times more Iron, 1.5 times more Manganese, 3.6 times more Potassium, 2.6 times more Selenium, 92.6 times more Sodium, 2 times more Zinc and 80.4 times more Water than Blanched Almonds.
• Both Canned White Beans and Blanched Almonds have similar amounts of Copper, Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned White Beans have 72.5 times more Omega 3, 5.9 times more Carbohydrate, 2.5 times more Fiber and 1.8 times more Protein than Blanched Almonds.
• While Blanched Almonds contain 35 times more Fat, 10.3 times more Saturated Fat, 35.7 times more Omega 6 and 3.1 times more Sugars than Canned White Beans.
• Both Canned White Beans and Blanched Almonds have similar amounts of Energy per 500 kcal.
• Both Canned White Beans as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.