Lets compare vitamin content per 14 ounces of Almonds vs Canned Refried Beans:
Almonds have 2.7 times more Vitamin B1, 14.4 times more Vitamin B2, 9.9 times more Vitamin B3, 2.5 times more Vitamin B5, 1.3 times more Vitamin B6, 4 times more Vitamin B9 and 284.8 times more Vitamin E than Canned Refried Beans.
While Canned Refried Beans contain more Vitamin C and more Vitamin K than Almonds.
Both Almonds as well as Canned Refried Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Almonds vs Canned Refried Beans:
Almonds have 9.3 times more Calcium, 8 times more Copper, 2.6 times more Iron, 7.7 times more Magnesium, 7.5 times more Manganese, 5.2 times more Phosphorus, 2.3 times more Potassium and 5.4 times more Zinc than Canned Refried Beans.
While Canned Refried Beans contain 1.4 times more Selenium, 370 times more Sodium and 17.6 times more Water than Almonds.
Comparison of macro-nutrients per 14 ounces:
Almonds have 6.4 times more Energy, 24.8 times more Fat, 6 times more Saturated Fat, 34.1 times more Omega 6, 1.6 times more Carbohydrate, 8.1 times more Sugars, 3.4 times more Fiber and 4.2 times more Protein than Canned Refried Beans.
While Canned Refried Beans contain 56.3 times more Omega 3 than Almonds.
Both Almonds as well as Canned Refried Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.