Comparing Nutrients in 100 grams 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	3.1% 90kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	2.07% 2g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.12% 0.36g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	16% 21g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	6.7% 4.86g	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	0.014% 0.01g	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	% 0.01g	g per day for Men 19-50 years
Sucrose	% 0.54g	% 4.75g	g per day for Men 19-50 years
Fiber	9.74% 3.7g	28.7% 11g	38g per day for Men 19-50 years
Protein	8.9% 5g	37.4% 21g	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	6.33% 0.076mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.08% 0.079mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.78% 0.19mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.92% 0.1mg	10.5% 0.14mg	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	2.75% 11μg	13.8% 55μg	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	6.67% 6mg	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	0.6% 0.09mg	159% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.75% 2.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans	Roasted Almonds	Recommended Dietary Allowance
Calcium	2.9% 29mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	14.3% 0.13mg	122% 1.1mg	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	18% 1.44mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	8.33% 35mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	97% 2.23mg	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	13% 92mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.8μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	5.27% 0.58mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	2.1% 77.8g	0.065% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• Both Canned Refried Beans as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams 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 100 grams:

• 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 100 g.