Comparing Nutrients in 100 calories Canned White BeansVS Almonds

Weight per 100 calories

Canned White Beans

87.7g

Almonds

17.3g

Almonds have 5.1 times more energy per unit of mass than Canned White Beans, which is very high in comparison to other foods. Canned White Beans having average energy density.

Which food has more nutrients per 100 calories - Canned White Beans or Almonds?

Macros Ratio

Protein Fat Carbs

Canned White Beans

25%

73%

Almonds

14%

72%

14%

100 kcal ▼

Macro Nutrients

Canned White Beansvs Almonds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.26%0.25g

Fat

8.9%8.62g

0.25 gvs8.62 g

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

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0.2%0.065g

Saturated Fat

2.05%0.66g

0.065 gvs0.66 g

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

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3.07%0.049g

Omega 3

0.032%0.001g

0.049 gvs0.001 g

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

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0.35%0.059g

Omega 6

12.5%2.13g

0.059 gvs2.13 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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14.3%18.6g

Carbohydrate

2.86%3.72g

18.6 gvs3.72 g

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

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0.35%0.25g

Sugars

1.04%0.75g

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

0.25 gvs0.75 g

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

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Fructose

0.026%0.019g

≤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 gvs0.019 g

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

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Glucose

%0.029g

NA gvs0.029 g

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

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Sucrose

%0.68g

NA gvs0.68 g

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

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11%4.2g

Fiber

5.7%2.16g

4.2 gvs2.16 g

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

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11.4%6.37g

Protein

6.52%3.65g

6.37 gvs3.65 g

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

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Vitamins

Canned White Beansvs Almonds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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7%0.084mg

Vitamin B1

2.95%0.035mg

Thiamine

0.084 mgvs0.035 mg

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

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2.5%0.032mg

Vitamin B2

15%0.2mg

Riboflavin

0.032 mgvs0.2 mg

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

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0.62%0.099mg

Vitamin B3

3.9%0.62mg

Niacin, nicotinic acid, niacinamide

0.099 mgvs0.62 mg

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

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3.25%0.16mg

Vitamin B5

1.63%0.081mg

Pantothenic acid

0.16 mgvs0.081 mg

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

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5.06%0.066mg

Vitamin B6

1.82%0.024mg

Pyridoxine

0.066 mgvs0.024 mg

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

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Vitamin B7

33%9.84μg

Biotin

NA μgvs9.84 μg

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

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14.3%57μg

Vitamin B9

1.9%7.6μg

Folates and Folic Acid

57 μgvs7.6 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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4.6%0.69mg

Vitamin E

29.5%4.43mg

Tocopherols and Tocotrienols

0.69 mgvs4.43 mg

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

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2.1%2.54μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2.54 μgvs0 μg

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

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Minerals

Canned White Beansvs Almonds

6.4%64mg

Calcium

4.65%46.5mg

64 mgvs46.5 mg

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

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22.6%0.2mg

Copper

19.8%0.18mg

0.2 mgvs0.18 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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32.8%2.62mg

Iron

8%0.64mg

2.62 mgvs0.64 mg

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

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10.7%44.7mg

Magnesium

11%46.6mg

44.7 mgvs46.6 mg

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

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19.6%0.45mg

Manganese

16.4%0.38mg

0.45 mgvs0.38 mg

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

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Molybdenum

17.4%7.82μg

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

NA μgvs7.82 μg

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

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11.4%80mg

Phosphorus

12%83mg

80 mgvs83 mg

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

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11.7%398mg

Potassium

3.72%127mg

398 mgvs127 mg

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

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2.55%1.4μg

Selenium

1.3%0.71μg

1.4 μgvs0.71 μg

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

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20%298mg

Sodium

0.012%0.17mg

298 mgvs0.17 mg

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

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8.93%0.98mg

Zinc

4.9%0.54mg

0.98 mgvs0.54 mg

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

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1.66%61.5g

Water

0.021%0.76g

61.5 gvs0.76 g

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

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Lets compare vitamin content per 100 calories of Canned White Beans vs Almonds:

Canned White Beans have 2.4 times more Vitamin B1, 2 times more Vitamin B5, 2.8 times more Vitamin B6, 7.5 times more Vitamin B9 and more Vitamin K than Almonds.
While Almonds contain 6.1 times more Vitamin B2, 6.3 times more Vitamin B3 and 6.4 times more Vitamin E than Canned White Beans.
Both Canned White Beans as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned White Beans vs Almonds:

Canned White Beans have 1.4 times more Calcium, 4.1 times more Iron, 1.2 times more Manganese, 3.1 times more Potassium, 2 times more Selenium, 1726.8 times more Sodium, 1.8 times more Zinc and 80.7 times more Water than Almonds.
Both Canned White Beans and Almonds have similar amounts of Copper, Magnesium and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Canned White Beans have 94.8 times more Omega 3, 5 times more Carbohydrate, 2 times more Fiber and 1.7 times more Protein than Almonds.
While Almonds contain 33.9 times more Fat, 10.1 times more Saturated Fat, 36.2 times more Omega 6 and 3 times more Sugars than Canned White Beans.
Both Canned White Beans and Almonds have similar amounts of Energy per 100 kcal.
Both Canned White Beans as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Canned White BeansVS Broadbeans AlmondsVS Broadbeans Canned White BeansVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 100 calories Canned White BeansVS Almonds

Weight per 100 calories

Which food has more nutrients per 100 calories - Canned White Beans or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: