Comparing Nutrients in 500 calories Oil Roasted Mixed Nuts VS Canned Beans

Weight per 500 calories

• Oil Roasted Mixed Nuts: 82.4g
• Canned Beans: 532g

Oil Roasted Mixed Nuts have 6.5 times more energy per 100g than Canned Beans. It has very high energy density when compared to other foods. Canned Beans with Salt having average energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Mixed Nuts or Canned Beans?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts	11%	72%	17%
Canned Beans	18%	3%	79%

Macro Nutrients

	Oil Roasted Mixed Nuts	Canned Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	42.5% 41g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	18.4% 5.9g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	0% 0g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	52% 8.86g	1.72% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	86.5% 112g	130g per day for Men 19-50 years
Sugars	5.9% 4.3g	58.4% 42.3g	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	0.045% 0.033g	11.4% 8.3g	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	% 0.091g	% 8.46g	g per day for Men 19-50 years
Sucrose	% 4.1g	% 25.5g	g per day for Men 19-50 years
Fiber	15.4% 5.85g	57.4% 22g	38g per day for Men 19-50 years
Protein	26.3% 14.7g	45% 25.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts	Canned Beans	Recommended Dietary Allowance
Vitamin A	0.092% 0.82μg	2.96% 26.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.5% 0.29mg	42.6% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.3% 0.26mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	34.4% 0.45mg	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	21.4% 85.7μg	16% 64μg	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	0.55% 0.49mg	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	42% 6.33mg	5.3% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.55% 4.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Mixed Nuts	Canned Beans	Recommended Dietary Allowance
Calcium	10.7% 107mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	85.7% 0.77mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	53.3% 4.27mg	79% 6.33mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	34% 144mg	420mg per day for Men 19-50 years
Manganese	76.7% 1.77mg	25.2% 0.58mg	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	51% 357mg	56.2% 394mg	700mg per day for Men 19-50 years
Potassium	17.3% 588mg	35% 1191mg	3400mg per day for Men 19-50 years
Selenium	208% 115μg	48.4% 26.6μg	55μg per day for Men 19-50 years
Sodium	7.85% 118mg	122% 1824mg	1500mg per day for Men 19-50 years
Zinc	34.2% 3.76mg	110% 12mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	10.4% 383g	3700g per day for Men 19-50 years

Oil Roasted Mixed Nuts VS Canned Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Mixed Nuts or Canned Beans?

Lets compare vitamin content per 500 calories of Oil Roasted Mixed Nuts vs Canned Beans:

• 500 calories of Oil Roasted Mixed Nuts have 1.3 times more Vitamin B2, 1.3 times more Vitamin B9 and 7.9 times more Vitamin E than Canned Beans.
• While 500 kcal of Canned Beans with Salt contain 1.7 times more Vitamin B1, 1.4 times more Vitamin B3, 2.3 times more Vitamin B5 and 1.5 times more Vitamin B6 than Lightly Salted Oil Roasted Mixed Nuts.
• 500 calories of Oil Roasted Mixed Nuts have insufficient amounts of Vitamin B5
• 500 calories of Canned Beans have insufficient amounts of Vitamin E
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Canned Beans with 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 Mixed Nuts vs Canned Beans:

• 500 calories of Oil Roasted Mixed Nuts have 1.8 times more Copper, 1.6 times more Magnesium, 3 times more Manganese and 4.3 times more Selenium than Canned Beans.
• While 500 kcal of Canned Beans with Salt contain 1.7 times more Calcium, 1.5 times more Iron, 2 times more Potassium, 15.5 times more Sodium, 3.2 times more Zinc and 147.6 times more Water than Lightly Salted Oil Roasted Mixed Nuts.
• Both Oil Roasted Mixed Nuts and Canned Beans contain similar levels of Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Mixed Nuts have 20.9 times more Fat, 15.6 times more Saturated Fat and 30.3 times more Omega 6 than Canned Beans.
• While 500 kcal of Canned Beans with Salt contain 5.5 times more Carbohydrate, 9.9 times more Sugars, 251.8 times more Fructose, 3.7 times more Fiber and 1.7 times more Protein than Lightly Salted Oil Roasted Mixed Nuts.
• Both Oil Roasted Mixed Nuts and Canned Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Beans provide inadequate amounts of Omega 6
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Canned Beans with Salt provide inadequate amounts of Omega 3 in 500 calories.