Comparing Nutrients in 7 ounces Canned Refried Beans VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Refried Beans	22%	20%	58%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Canned Refried Beans	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	6.16% 179kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 4g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.2% 0.72g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.7% 27g	27% 35g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	12.5% 9.03g	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	% 0g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 1.07g	% 8.7g	g per day for Men 19-50 years
Fiber	19.3% 7.34g	55% 21g	38g per day for Men 19-50 years
Protein	17.6% 9.9g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans	Oil 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	12.6% 0.15mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.55% 0.73mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.5% 0.38mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	18% 0.23mg	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	5.46% 22μg	13.4% 53.6μg	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	13.2% 12mg	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	1.2% 0.18mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	28.4% 0.26mg	211% 1.9mg	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	35.7% 2.86mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	212% 4.9mg	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	26% 183mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	49% 734mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	4.17% 154g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Refried Beans VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Refried Beans versus 7 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Refried Beans vs Oil Roasted Almonds:

• 7 ounces of Canned Refried Beans have more Vitamin C than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 9.9 times more Vitamin B2, 10 times more Vitamin B3, 2.5 times more Vitamin B9 and 288.6 times more Vitamin E than Canned Refried Beans.
• Both Canned Refried Beans and Oil Roasted Almonds provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Canned Refried Beans have insufficient amounts of Vitamin E
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Canned Refried Beans as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Canned Refried Beans vs Oil Roasted Almonds:

• 7 ounces of Canned Refried Beans have 1.4 times more Selenium, 370 times more Sodium and 27.8 times more Water than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 10 times more Calcium, 7.4 times more Copper, 2.6 times more Iron, 7.8 times more Magnesium, 8.5 times more Manganese, 5.1 times more Phosphorus, 2.2 times more Potassium and 5.3 times more Zinc than Canned Refried Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Refried Beans have more Omega 3 than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 6.7 times more Energy, 27.4 times more Fat, 6.7 times more Saturated Fat, 37.4 times more Omega 6, 1.3 times more Carbohydrate, 8.4 times more Sugars, 2.8 times more Fiber and 4.3 times more Protein than Canned Refried Beans.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3