Comparing Nutrients in 500 calories Oil Roasted Almonds VS Canned low Salt Red Kidney Beans with Liquids

Weight per 500 calories

• Oil Roasted Almonds: 82.4g
• Canned low Salt Red Kidney Beans with Liquids: 617g

Oil Roasted Almonds have 7.5 times more energy per 100g than Canned low Salt Red Kidney Beans with Liquids. It has very high energy density when compared to other foods. Canned Red Kidney Beans Solids and Liquids low Salt having average energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Canned low Salt Red Kidney Beans with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Canned low Salt Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Oil Roasted Almonds	Canned low Salt Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	0% 0g	19.7% 0.31g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	70.4% 92g	130g per day for Men 19-50 years
Sugars	5.17% 3.75g	15.8% 11.4g	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	% 0.033g	% 0g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 11.4g	g per day for Men 19-50 years
Fiber	22.8% 8.65g	86% 32.7g	38g per day for Men 19-50 years
Protein	31.2% 17.5g	57.5% 32.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Canned low Salt Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.076mg	54.5% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	38% 0.49mg	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	5.56% 22.2μg	40% 160μg	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	5.5% 4.94mg	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	143% 21.4mg	0.82% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21% 25.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Canned low Salt Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	24% 240mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	101% 0.91mg	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	38% 3.03mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	53.7% 226mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	78% 1.8mg	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	55% 384mg	93% 654mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	47.2% 1605mg	3400mg per day for Men 19-50 years
Selenium	6.14% 3.38μg	12.3% 6.8μg	55μg per day for Men 19-50 years
Sodium	0.055% 0.82mg	48% 722mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	34.8% 3.83mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	13% 481g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Canned Low Salt Red Kidney Beans With Liquids Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Canned low Salt Red Kidney Beans with Liquids?

Lets compare vitamin content per 500 calories of Oil Roasted Almonds vs Canned low Salt Red Kidney Beans with Liquids:

• 500 calories of Oil Roasted Almonds have 1.6 times more Vitamin B2 and 173.3 times more Vitamin E than Canned low Salt Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids low Salt contain 8.6 times more Vitamin B1, 4.3 times more Vitamin B5, 5.1 times more Vitamin B6, 7.2 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Canned low Salt Red Kidney Beans with Liquids provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• 500 calories of Canned low Salt Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Canned Red Kidney Beans Solids and Liquids low Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Almonds vs Canned low Salt Red Kidney Beans with Liquids:

• 500 calories of Oil Roasted Almonds have 1.3 times more Calcium and 1.2 times more Magnesium than Canned low Salt Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids low Salt contain 2.5 times more Iron, 1.7 times more Phosphorus, 2.8 times more Potassium, 2 times more Selenium, 876.8 times more Sodium, 1.5 times more Zinc and 208.6 times more Water than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Canned low Salt Red Kidney Beans with Liquids contain similar levels of Copper and Manganese per 500 calories.
• 500 calories of Oil Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Almonds have 20.5 times more Fat, 4.5 times more Saturated Fat and 21.7 times more Omega 6 than Canned low Salt Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids low Salt contain more Omega 3, 6.3 times more Carbohydrate, 3 times more Sugars, 3.8 times more Fiber and 1.8 times more Protein than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Canned low Salt Red Kidney Beans with Liquids offer comparable quantities of Energy per 500 calories.
• 500 calories of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 500 calories of Canned low Salt Red Kidney Beans with Liquids provide inadequate amounts of Omega 6