Comparing Nutrients in 500 calories Canned BeansVS Blanched Almonds

Weight per 500 calories

Canned Beans

532g

Blanched Almonds

84.7g

Blanched Almonds have 6.3 times more energy per unit of mass than Canned Beans with Salt, which is very high in comparison to other foods. Canned Beans having average energy density.

Which food has more nutrients per 500 calories - Canned Beans or Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Canned Beans

18%

79%

Blanched Almonds

14%

75%

11%

500 kcal ▼

Macro Nutrients

Canned Beansvs Blanched Almonds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.03%1.97g

Fat

46%44.5g

1.97 gvs44.5 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.2%0.38g

Saturated Fat

10.5%3.35g

0.38 gvs3.35 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5%0.08g

Omega 3

0.21%0.003g

0.08 gvs0.003 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.72%0.29g

Omega 6

61.6%10.5g

0.29 gvs10.5 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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86.5%112g

Carbohydrate

12%16g

112 gvs16 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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58.4%42.3g

Sugars

5.4%3.92g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

42.3 gvs3.92 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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11.4%8.3g

Fructose

0%0g

≤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]

8.3 gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%8.46g

Glucose

%0.025g

8.46 gvs0.025 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%25.5g

Sucrose

%3.78g

25.5 gvs3.78 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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57.4%22g

Fiber

22%8.4g

22 gvs8.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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45%25.3g

Protein

32.4%18g

25.3 gvs18 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Canned Beansvs Blanched Almonds

2.96%26.6μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

26.6 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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42.6%0.51mg

Vitamin B1

13.5%0.16mg

Thiamine

0.51 mgvs0.16 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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16%0.21mg

Vitamin B2

46.3%0.6mg

Riboflavin

0.21 mgvs0.6 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14.2%2.28mg

Vitamin B3

18.5%2.97mg

Niacin, nicotinic acid, niacinamide

2.28 mgvs2.97 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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23%1.15mg

Vitamin B5

5.32%0.27mg

Pantothenic acid

1.15 mgvs0.27 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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34.4%0.45mg

Vitamin B6

7.5%0.097mg

Pyridoxine

0.45 mgvs0.097 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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16%64μg

Vitamin B9

10.4%41.5μg

Folates and Folic Acid

64 μgvs41.5 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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5.3%0.8mg

Vitamin E

134%20mg

Tocopherols and Tocotrienols

0.8 mgvs20 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.55%4.26μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

4.26 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Beansvs Blanched Almonds

18%181mg

Calcium

20%200mg

181 mgvs200 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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85.7%0.77mg

Copper

97%0.87mg

0.77 mgvs0.87 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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79%6.33mg

Iron

34.7%2.78mg

6.33 mgvs2.78 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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34%144mg

Magnesium

54%227mg

144 mgvs227 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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25.2%0.58mg

Manganese

67.6%1.56mg

0.58 mgvs1.56 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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56.2%394mg

Phosphorus

58.2%408mg

394 mgvs408 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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35%1191mg

Potassium

16.4%558mg

1191 mgvs558 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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48.4%26.6μg

Selenium

4.93%2.7μg

26.6 μgvs2.7 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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122%1824mg

Sodium

1.07%16mg

1824 mgvs16 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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110%12mg

Zinc

23%2.5mg

12 mgvs2.5 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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10.4%383g

Water

0.1%3.82g

383 gvs3.82 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Canned Beans vs Blanched Almonds:

Canned Beans with Salt have 3.2 times more Vitamin B1, 4.3 times more Vitamin B5, 4.6 times more Vitamin B6 and 1.5 times more Vitamin B9 than Blanched Almonds.
While Blanched Almonds contain 2.9 times more Vitamin B2, 1.3 times more Vitamin B3 and 25.2 times more Vitamin E than Canned Beans with Salt.
Both Canned Beans with Salt as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Canned Beans vs Blanched Almonds:

Canned Beans with Salt have 2.3 times more Iron, 2.1 times more Potassium, 9.8 times more Selenium, 113.3 times more Sodium, 4.8 times more Zinc and 100.2 times more Water than Blanched Almonds.
While Blanched Almonds contain 1.6 times more Magnesium and 2.7 times more Manganese than Canned Beans with Salt.
Both Canned Beans with Salt and Blanched Almonds have similar amounts of Calcium, Copper and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Canned Beans with Salt have 7.1 times more Carbohydrate, 10.8 times more Sugars, more Fructose, 2.6 times more Fiber and 1.4 times more Protein than Blanched Almonds.
While Blanched Almonds contain 22.6 times more Fat, 8.9 times more Saturated Fat and 35.8 times more Omega 6 than Canned Beans with Salt.
Both Canned Beans with Salt and Blanched Almonds have similar amounts of Energy per 500 kcal.
Both Canned Beans with Salt as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned BeansVS Black BeansBlanched AlmondsVS Black BeansCanned BeansVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 500 calories Canned BeansVS Blanched Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Beans or Blanched Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: