Comparing Nutrients in 100 calories Blanched AlmondsVS Canned Refried Beans, fat-free

Weight per 100 calories

Blanched Almonds

17g

Canned Refried Beans, fat-free

127g

Blanched Almonds have 7.5 times more energy per 100g than Canned Refried Beans, fat-free. It has very high energy density when compared to other foods. Canned Refried Beans, fat-free having average energy density.

Which food has more nutrients per 100 calories - Blanched Almonds or Canned Refried Beans, fat-free?

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Canned Refried Beans, fat-free

27%

68%

100 kcal ▼

Macro Nutrients

Blanched Almondsvs Canned Refried Beans, fat-free

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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9.18%8.9g

Fat

0.59%0.57g

8.9 gvs0.57 g

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

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2.1%0.67g

Saturated Fat

0.37%0.12g

0.67 gvs0.12 g

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

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0.042%0.001g

Omega 3

12%0.19g

0.001 gvs0.19 g

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

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12.3%2.1g

Omega 6

1%0.17g

2.1 gvs0.17 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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2.43%3.16g

Carbohydrate

13%17g

3.16 gvs17 g

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

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1.1%0.78g

Sugars

1.07%0.77g

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

0.78 gvs0.77 g

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

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0%0g

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]

0 gvs0 g

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

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%0.005g

Glucose

%0g

0.005 gvs0 g

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

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%0.76g

Sucrose

%0.77g

0.76 gvs0.77 g

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

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4.4%1.68g

Fiber

15.7%5.95g

1.68 gvs5.95 g

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

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6.48%3.63g

Protein

12%6.76g

3.63 gvs6.76 g

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

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Vitamins

Blanched Almondsvs Canned Refried Beans, fat-free

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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2.7%0.032mg

Vitamin B1

3.16%0.038mg

Thiamine

0.032 mgvs0.038 mg

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

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9.27%0.12mg

Vitamin B2

1.46%0.019mg

Riboflavin

0.12 mgvs0.019 mg

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

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3.7%0.59mg

Vitamin B3

2.86%0.46mg

Niacin, nicotinic acid, niacinamide

0.59 mgvs0.46 mg

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

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1.06%0.053mg

Vitamin B5

4.94%0.25mg

Pantothenic acid

0.053 mgvs0.25 mg

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

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1.5%0.019mg

Vitamin B6

11%0.14mg

Pyridoxine

0.019 mgvs0.14 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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2.08%8.3μg

Vitamin B9

18%72μg

Folates and Folic Acid

8.3 μgvs72 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

1.27%1.14mg

Ascorbic acid

0 mgvs1.14 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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27%4.03mg

Vitamin E

0.34%0.051mg

Tocopherols and Tocotrienols

4.03 mgvs0.051 mg

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

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0%0μg

Vitamin K

2.1%2.53μg

Phytomenadione or phylloquinone

0 μgvs2.53 μg

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

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Minerals

Blanched Almondsvs Canned Refried Beans, fat-free

4%40mg

Calcium

4.3%43mg

40 mgvs43 mg

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

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19.3%0.17mg

Copper

23%0.21mg

0.17 mgvs0.21 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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6.95%0.56mg

Iron

25.6%2.05mg

0.56 mgvs2.05 mg

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

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11%45.4mg

Magnesium

11.5%48mg

45.4 mgvs48 mg

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

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13.5%0.31mg

Manganese

18%0.41mg

0.31 mgvs0.41 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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11.6%81.5mg

Phosphorus

20%141mg

81.5 mgvs141 mg

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

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3.3%112mg

Potassium

13%435mg

112 mgvs435 mg

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

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0.99%0.54μg

Selenium

13%7.2μg

0.54 μgvs7.2 μg

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

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0.21%3.22mg

Sodium

29.5%443mg

3.22 mgvs443 mg

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

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4.58%0.5mg

Zinc

7.48%0.82mg

0.5 mgvs0.82 mg

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

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0.021%0.76g

Water

2.7%100g

0.76 gvs100 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 Blanched Almonds vs Canned Refried Beans, fat-free:

Blanched Almonds have 6.3 times more Vitamin B2, 1.3 times more Vitamin B3 and 79.5 times more Vitamin E than Canned Refried Beans, fat-free.
While Canned Refried Beans, fat-free contain 4.6 times more Vitamin B5, 7.3 times more Vitamin B6, 8.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
Both Blanched Almonds and Canned Refried Beans, fat-free have similar amounts of Vitamin B1 per 100 kcal.
Both Blanched Almonds as well as Canned Refried Beans, fat-free have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Blanched Almonds vs Canned Refried Beans, fat-free:

Canned Refried Beans, fat-free contain 3.7 times more Iron, 1.3 times more Manganese, 1.7 times more Phosphorus, 3.9 times more Potassium, 13.3 times more Selenium, 137.6 times more Sodium, 1.6 times more Zinc and 130.3 times more Water than Blanched Almonds.
Both Blanched Almonds and Canned Refried Beans, fat-free have similar amounts of Calcium, Copper and Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Blanched Almonds have 15.6 times more Fat, 5.7 times more Saturated Fat and 12.4 times more Omega 6 than Canned Refried Beans, fat-free.
While Canned Refried Beans, fat-free contain 285.7 times more Omega 3, 5.4 times more Carbohydrate, 3.5 times more Fiber and 1.9 times more Protein than Blanched Almonds.
Both Blanched Almonds and Canned Refried Beans, fat-free have similar amounts of Energy and Sugars per 100 kcal.
Both Blanched Almonds as well as Canned Refried Beans, fat-free have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Blanched AlmondsVS Roasted AlmondsCanned Refried Beans, fat-freeVS Roasted AlmondsBlanched AlmondsVS Cooked TempehCanned Refried Beans, fat-freeVS Cooked Tempeh

Compare Foods

Comparing Nutrients in 100 calories Blanched AlmondsVS Canned Refried Beans, fat-free

Weight per 100 calories

Which food has more nutrients per 100 calories - Blanched Almonds or Canned Refried Beans, fat-free?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: