Comparing Nutrients in 5 ounces Almonds VS Canned Refried Beans

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Canned Refried Beans	22%	20%	58%

Macro Nutrients

	Almonds	Canned Refried Beans	Recommended Dietary Allowance
Energy	28.3% 821kcal	4.4% 128kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	2.94% 2.85g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	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	23.5% 30.5g	14.8% 19.2g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	1.06% 0.77g	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	0.22% 0.16g	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	% 0.24g	% 0g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 0.77g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	14% 5.24g	38g per day for Men 19-50 years
Protein	53.5% 30g	12.6% 7.06g	56g per day for Men 19-50 years

Vitamins

	Almonds	Canned Refried Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	8.98% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	8.6% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	3.25% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	3.9% 15.6μg	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	9.45% 8.5mg	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	242% 36.3mg	0.85% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Canned Refried Beans	Recommended Dietary Allowance
Calcium	38% 381mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	20.3% 0.18mg	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	65.7% 5.26mg	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	18% 0.41mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	15% 8.22μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	35% 524mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	7.47% 0.82mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	2.98% 110g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Canned Refried Beans:

• Almonds have 2.7 times more Vitamin B1, 14.4 times more Vitamin B2, 9.9 times more Vitamin B3, 2.5 times more Vitamin B5, 1.3 times more Vitamin B6, 4 times more Vitamin B9 and 284.8 times more Vitamin E than Canned Refried Beans.
• While Canned Refried Beans contain more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Canned Refried Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Canned Refried Beans:

• Almonds have 9.3 times more Calcium, 8 times more Copper, 2.6 times more Iron, 7.7 times more Magnesium, 7.5 times more Manganese, 5.2 times more Phosphorus, 2.3 times more Potassium and 5.4 times more Zinc than Canned Refried Beans.
• While Canned Refried Beans contain 1.4 times more Selenium, 370 times more Sodium and 17.6 times more Water than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 6.4 times more Energy, 24.8 times more Fat, 6 times more Saturated Fat, 34.1 times more Omega 6, 1.6 times more Carbohydrate, 8.1 times more Sugars, 3.4 times more Fiber and 4.2 times more Protein than Canned Refried Beans.
• While Canned Refried Beans contain 56.3 times more Omega 3 than Almonds.
• Both Almonds as well as Canned Refried Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.