Comparing Nutrients in 100 calories Canned Shellie Beans with LiquidsVS Roasted Almonds

Weight per 100 calories

Canned Shellie Beans with Liquids

333g

Roasted Almonds

16.7g

Dry Roasted Almonds have 19.9 times more energy per unit of mass than Canned Shellie Beans Solids and Liquids, which is very high in comparison to other foods. Canned Shellie Beans with Liquids having low energy density.

Which food has more nutrients per 100 calories - Canned Shellie Beans with Liquids or Roasted Almonds?

Macros Ratio

Protein Fat Carbs

Canned Shellie Beans with Liquids

21%

74%

Roasted Almonds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Canned Shellie Beans with Liquidsvs Roasted Almonds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

Find Vegetables rich in Energy

0.65%0.63g

Fat

9.06%8.8g

0.63 gvs8.8 g

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

Find Vegetables rich in Fat

0.24%0.077g

Saturated Fat

2.14%0.68g

0.077 gvs0.68 g

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

Find Vegetables rich in Saturated Fat

14.8%0.24g

Omega 3

0.1%0.002g

0.24 gvs0.002 g

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

Find Vegetables rich in Omega 3

0.78%0.13g

Omega 6

12.7%2.16g

0.13 gvs2.16 g

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

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Vegetables rich in Cholesterol

16%20.6g

Carbohydrate

2.7%3.5g

20.6 gvs3.5 g

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

Find Vegetables rich in Carbohydrate

2.9%2.1g

Sugars

1.12%0.81g

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

2.1 gvs0.81 g

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

Find Vegetables rich in Sugars

Fructose

0.002%0.002g

≤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]

NA gvs0.002 g

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

Find Vegetables rich in Fructose

Glucose

%0.002g

NA gvs0.002 g

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

Find Vegetables rich in Glucose

Sucrose

%0.79g

NA gvs0.79 g

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

Find Vegetables rich in Sucrose

30%11.3g

Fiber

4.8%1.82g

11.3 gvs1.82 g

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

Find Vegetables rich in Fiber

10.5%5.87g

Protein

6.26%3.5g

5.87 gvs3.5 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Canned Shellie Beans with Liquidsvs Roasted Almonds

4.07%36.7μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

36.7 μgvs0 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

8.9%0.11mg

Vitamin B1

1.07%0.013mg

Thiamine

0.11 mgvs0.013 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

14%0.18mg

Vitamin B2

15.4%0.2mg

Riboflavin

0.18 mgvs0.2 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

4.27%0.68mg

Vitamin B3

3.8%0.61mg

Niacin, nicotinic acid, niacinamide

0.68 mgvs0.61 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

8.87%0.44mg

Vitamin B5

1.07%0.054mg

Pantothenic acid

0.44 mgvs0.054 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

12.6%0.16mg

Vitamin B6

1.75%0.023mg

Pyridoxine

0.16 mgvs0.023 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

15%60μg

Vitamin B9

2.3%9.2μg

Folates and Folic Acid

60 μgvs9.2 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

11.5%10.3mg

Vitamin C

0%0mg

Ascorbic acid

10.3 mgvs0 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

0.67%0.1mg

Vitamin E

26.6%4mg

Tocopherols and Tocotrienols

0.1 mgvs4 mg

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

Find Vegetables rich in Vitamin E

22.2%26.7μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

26.7 μgvs0 μg

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

Find Vegetables rich in Vitamin K

Minerals

Canned Shellie Beans with Liquidsvs Roasted Almonds

9.67%97mg

Calcium

4.5%45mg

97 mgvs45 mg

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

Find Vegetables rich in Calcium

29.6%0.27mg

Copper

20.4%0.18mg

0.27 mgvs0.18 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

41.3%3.3mg

Iron

7.8%0.62mg

3.3 mgvs0.62 mg

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

Find Vegetables rich in Iron

12%50mg

Magnesium

11%46.7mg

50 mgvs46.7 mg

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

Find Vegetables rich in Magnesium

55.4%1.27mg

Manganese

16.2%0.37mg

1.27 mgvs0.37 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

14.3%100mg

Phosphorus

11.3%78.8mg

100 mgvs78.8 mg

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

Find Vegetables rich in Phosphorus

10.7%363mg

Potassium

3.5%119mg

363 mgvs119 mg

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

Find Vegetables rich in Potassium

12.7%7μg

Selenium

0.61%0.33μg

7 μgvs0.33 μg

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

Find Vegetables rich in Selenium

74.2%1113mg

Sodium

0.033%0.5mg

1113 mgvs0.5 mg

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

Find Vegetables rich in Sodium

8.2%0.9mg

Zinc

5.03%0.55mg

0.9 mgvs0.55 mg

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

Find Vegetables rich in Zinc

8.17%302g

Water

0.011%0.4g

302 gvs0.4 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 100 calories of Canned Shellie Beans with Liquids vs Roasted Almonds:

Canned Shellie Beans Solids and Liquids have more Vitamin A, 8.3 times more Vitamin B1, 8.3 times more Vitamin B5, 7.2 times more Vitamin B6, 6.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
While Dry Roasted Almonds contain 40 times more Vitamin E than Canned Shellie Beans Solids and Liquids.
Both Canned Shellie Beans Solids and Liquids and Dry Roasted Almonds have similar amounts of Vitamin B2 and Vitamin B3 per 100 kcal.
Both Canned Shellie Beans Solids and Liquids as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Shellie Beans with Liquids vs Roasted Almonds:

Canned Shellie Beans Solids and Liquids have 2.2 times more Calcium, 1.5 times more Copper, 5.3 times more Iron, 3.4 times more Manganese, 1.3 times more Phosphorus, 3 times more Potassium, 20.9 times more Selenium, 2219.2 times more Sodium, 1.6 times more Zinc and 750.1 times more Water than Dry Roasted Almonds.
Both Canned Shellie Beans Solids and Liquids and Dry Roasted Almonds have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Canned Shellie Beans Solids and Liquids have 141.5 times more Omega 3, 5.9 times more Carbohydrate, 2.6 times more Sugars, 6.2 times more Fiber and 1.7 times more Protein than Dry Roasted Almonds.
While Dry Roasted Almonds contain 13.9 times more Fat, 8.9 times more Saturated Fat and 16.2 times more Omega 6 than Canned Shellie Beans Solids and Liquids.
Both Canned Shellie Beans Solids and Liquids and Dry Roasted Almonds have similar amounts of Energy per 100 kcal.
Both Canned Shellie Beans Solids and Liquids as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Canned Shellie Beans with LiquidsVS Green Snap BeansRoasted AlmondsVS Green Snap BeansCanned Shellie Beans with LiquidsVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

Compare Foods

Comparing Nutrients in 100 calories Canned Shellie Beans with LiquidsVS Roasted Almonds

Weight per 100 calories

Which food has more nutrients per 100 calories - Canned Shellie Beans with Liquids or Roasted Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: