Comparing Nutrients in 500 calories Blanched Almonds VS Canned Refried Beans, fat-free

Weight per 500 calories

• Blanched Almonds: 84.7g
• Canned Refried Beans, fat-free: 633g

Blanched Almonds have 7.5 times more energy per 100g than Canned Refried Beans, fat-free. It has very high energy density when compared to other foods. Canned Refried Beans, fat-free having average energy density.

Discover which food has more nutrients per 500 calories - Blanched Almonds or Canned Refried Beans, fat-free?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Canned Refried Beans, fat-free	27%	5%	68%

Macro Nutrients

	Blanched Almonds	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	2.94% 2.85g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	60.5% 0.97g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	5.33% 3.86g	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% 0g	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	% 0.025g	% 0g	g per day for Men 19-50 years
Sucrose	% 3.78g	% 3.86g	g per day for Men 19-50 years
Fiber	22% 8.4g	78.3% 29.7g	38g per day for Men 19-50 years
Protein	32.4% 18g	60.4% 33.8g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	24.7% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	55% 0.72mg	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	10.4% 41.5μg	90% 361μg	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	6.33% 5.7mg	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	134% 20mg	1.7% 0.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.5% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Calcium	20% 200mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	115% 1.03mg	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	34.7% 2.78mg	128% 10.3mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	57.3% 241mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	89.7% 2.06mg	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	58.2% 408mg	100% 703mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	64% 2177mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	65.6% 36μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	148% 2215mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	37.4% 4.1mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	13.5% 498g	3700g per day for Men 19-50 years

Blanched Almonds VS Canned Refried Beans, Fat-free Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Blanched Almonds or Canned Refried Beans, fat-free?

Lets compare vitamin content per 500 calories of Blanched Almonds vs Canned Refried Beans, fat-free:

• 500 calories of Blanched Almonds have 6.3 times more Vitamin B2, 1.3 times more Vitamin B3 and 79.5 times more Vitamin E than Canned Refried Beans, fat-free.
• While 500 kcal of Canned Refried Beans, fat-free contain 4.6 times more Vitamin B5, 7.3 times more Vitamin B6, 8.7 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Canned Refried Beans, fat-free provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Blanched Almonds have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin K
• 500 calories of Canned Refried Beans, fat-free have insufficient amounts of Vitamin B2 and Vitamin E
• Both Blanched Almonds as well as Canned Refried Beans, fat-free have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Blanched Almonds vs Canned Refried Beans, fat-free:

• 500 kcal of Canned Refried Beans, fat-free contain 3.7 times more Iron, 1.3 times more Manganese, 1.7 times more Phosphorus, 3.9 times more Potassium, 13.3 times more Selenium, 137.6 times more Sodium, 1.6 times more Zinc and 130.3 times more Water than Blanched Almonds.
• Both Blanched Almonds and Canned Refried Beans, fat-free contain similar levels of Calcium, Copper and Magnesium per 500 calories.
• 500 calories of Blanched Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Blanched Almonds have 15.6 times more Fat, 5.7 times more Saturated Fat and 12.4 times more Omega 6 than Canned Refried Beans, fat-free.
• While 500 kcal of Canned Refried Beans, fat-free contain 285.7 times more Omega 3, 5.4 times more Carbohydrate, 3.5 times more Fiber and 1.9 times more Protein than Blanched Almonds.
• Both Blanched Almonds and Canned Refried Beans, fat-free offer comparable quantities of Energy per 500 calories.
• 500 calories of Blanched Almonds provide inadequate amounts of Omega 3
• 500 calories of Canned Refried Beans, fat-free provide inadequate amounts of Omega 6