Comparing Nutrients in 5 ounces Canned Refried Beans VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Refried Beans	22%	20%	58%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Canned Refried Beans	Roasted Almonds	Recommended Dietary Allowance
Energy	4.4% 128kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	2.94% 2.85g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.8% 19.2g	23% 29.8g	130g per day for Men 19-50 years
Sugars	1.06% 0.77g	9.5% 6.9g	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	0.02% 0.014g	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	% 0g	% 0.014g	g per day for Men 19-50 years
Sucrose	% 0.77g	% 6.73g	g per day for Men 19-50 years
Fiber	14% 5.24g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	12.6% 7.06g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.98% 0.11mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.6% 0.11mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.25% 0.52mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	15% 0.19mg	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	3.9% 15.6μg	19.5% 78μg	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	9.45% 8.5mg	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	0.85% 0.13mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans	Roasted Almonds	Recommended Dietary Allowance
Calcium	4.1% 41mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	173% 1.56mg	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	25.5% 2.04mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	138% 3.16mg	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	18.6% 130mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	15% 8.22μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	35% 524mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	7.47% 0.82mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	2.98% 110g	0.092% 3.4g	3700g per day for Men 19-50 years

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

• Canned Refried Beans have more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 15.2 times more Vitamin B2, 9.9 times more Vitamin B3, 1.7 times more Vitamin B5, 1.3 times more Vitamin B6, 5 times more Vitamin B9 and 265.6 times more Vitamin E than Canned Refried Beans.
• Both Canned Refried Beans and Dry Roasted Almonds have similar amounts of Vitamin B1 per 5 oz.
• Both Canned Refried Beans as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Canned Refried Beans have 2.9 times more Selenium, 123.3 times more Sodium and 32.3 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 9.2 times more Calcium, 8.5 times more Copper, 2.6 times more Iron, 8 times more Magnesium, 7.7 times more Manganese, 5.1 times more Phosphorus, 2.2 times more Potassium and 5.7 times more Zinc than Canned Refried Beans.

Comparison of macro-nutrients per 5 ounces:

• Canned Refried Beans have 16.9 times more Omega 3 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.6 times more Energy, 26.1 times more Fat, 6.5 times more Saturated Fat, 35.9 times more Omega 6, 1.6 times more Carbohydrate, 9 times more Sugars, 2.9 times more Fiber and 4.2 times more Protein than Canned Refried Beans.
• Both Canned Refried Beans as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.