Comparing Nutrients in 300 calories Canned Pinto BeansVS Blanched Almonds

Weight per 300 calories

Canned Pinto Beans

263g

Blanched Almonds

50.8g

Blanched Almonds have 5.2 times more energy per unit of mass than Canned Pinto Beans, Solids, which is very high in comparison to other foods. Canned Pinto Beans having average energy density.

Which food has more nutrients per 300 calories - Canned Pinto Beans or Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Canned Pinto Beans

24%

69%

Blanched Almonds

14%

75%

11%

300 kcal ▼

Macro Nutrients

Canned Pinto Beansvs Blanched Almonds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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2.44%2.37g

Fat

27.5%26.7g

2.37 gvs26.7 g

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

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1.3%0.42g

Saturated Fat

6.3%2g

0.42 gvs2 g

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

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26%0.42g

Omega 3

0.13%0.002g

0.42 gvs0.002 g

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

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1.8%0.3g

Omega 6

37%6.3g

0.3 gvs6.3 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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41%53.2g

Carbohydrate

7.3%9.5g

53.2 gvs9.5 g

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

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1.96%1.42g

Sugars

3.25%2.35g

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

1.42 gvs2.35 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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%0g

Glucose

%0.015g

0 gvs0.015 g

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

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%1.42g

Sucrose

%2.27g

1.42 gvs2.27 g

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

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38%14.5g

Fiber

13.2%5.03g

14.5 gvs5.03 g

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

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33%18.4g

Protein

19.4%11g

18.4 gvs11 g

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

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Vitamins

Canned Pinto Beansvs Blanched Almonds

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

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

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11.4%0.14mg

Vitamin B1

8.1%0.097mg

Thiamine

0.14 mgvs0.097 mg

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

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3.85%0.05mg

Vitamin B2

28%0.36mg

Riboflavin

0.05 mgvs0.36 mg

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

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4.47%0.72mg

Vitamin B3

11%1.78mg

Niacin, nicotinic acid, niacinamide

0.72 mgvs1.78 mg

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

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Vitamin B5

3.2%0.16mg

Pantothenic acid

NA mgvs0.16 mg

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

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Vitamin B6

4.5%0.058mg

Pyridoxine

NA mgvs0.058 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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15.8%63μg

Vitamin B9

6.23%25μg

Folates and Folic Acid

63 μgvs25 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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0.29%0.26mg

Vitamin C

0%0mg

Ascorbic acid

0.26 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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Vitamin E

80.5%12mg

Tocopherols and Tocotrienols

NA mgvs12 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Canned Pinto Beansvs Blanched Almonds

16.6%166mg

Calcium

12%120mg

166 mgvs120 mg

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

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75.7%0.68mg

Copper

58%0.52mg

0.68 mgvs0.52 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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43.8%3.5mg

Iron

21%1.67mg

3.5 mgvs1.67 mg

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

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20%84.2mg

Magnesium

32.4%136mg

84.2 mgvs136 mg

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

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44%1mg

Manganese

40.6%0.93mg

1 mgvs0.93 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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38%266mg

Phosphorus

35%245mg

266 mgvs245 mg

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

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21.2%721mg

Potassium

9.86%335mg

721 mgvs335 mg

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

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Selenium

2.96%1.63μg

NA μgvs1.63 μg

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

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42%629mg

Sodium

0.64%9.66mg

629 mgvs9.66 mg

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

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14.6%1.6mg

Zinc

13.7%1.5mg

1.6 mgvs1.5 mg

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

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5.02%186g

Water

0.062%2.3g

186 gvs2.3 g

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

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Lets compare vitamin content per 300 calories of Canned Pinto Beans vs Blanched Almonds:

Canned Pinto Beans, Solids have 1.4 times more Vitamin B1 and 2.5 times more Vitamin B9 than Blanched Almonds.
While Blanched Almonds contain 7.2 times more Vitamin B2 and 2.5 times more Vitamin B3 than Canned Pinto Beans, Solids.
Both Canned Pinto Beans, Solids as well as Blanched Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Pinto Beans vs Blanched Almonds:

Canned Pinto Beans, Solids have 1.4 times more Calcium, 1.3 times more Copper, 2.1 times more Iron, 2.2 times more Potassium, 65.1 times more Sodium and 81 times more Water than Blanched Almonds.
While Blanched Almonds contain 1.6 times more Magnesium than Canned Pinto Beans, Solids.
Both Canned Pinto Beans, Solids and Blanched Almonds have similar amounts of Manganese, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Canned Pinto Beans, Solids have 204.4 times more Omega 3, 5.6 times more Carbohydrate, 2.9 times more Fiber and 1.7 times more Protein than Blanched Almonds.
While Blanched Almonds contain 11.3 times more Fat, 4.8 times more Saturated Fat, 20.8 times more Omega 6 and 1.7 times more Sugars than Canned Pinto Beans, Solids.
Both Canned Pinto Beans, Solids and Blanched Almonds have similar amounts of Energy per 300 kcal.
Both Canned Pinto Beans, Solids as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Pinto BeansVS Peanut SpreadBlanched AlmondsVS Peanut SpreadCanned Pinto BeansVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 300 calories Canned Pinto BeansVS Blanched Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Pinto Beans or Blanched Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: