Comparing Nutrients in 300 calories Canned Refried Beans, fat-freeVS Blanched Almonds

Weight per 300 calories

Canned Refried Beans, fat-free

380g

Blanched Almonds

50.8g

Blanched Almonds have 7.5 times more energy per unit of mass than Canned Refried Beans, fat-free, which is very high in comparison to other foods. Canned Refried Beans, fat-free having average energy density.

Which food has more nutrients per 300 calories - Canned Refried Beans, fat-free or Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Canned Refried Beans, fat-free

27%

68%

Blanched Almonds

14%

75%

11%

300 kcal ▼

Macro Nutrients

Canned Refried Beans, fat-freevs 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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1.76%1.7g

Fat

27.5%26.7g

1.7 gvs26.7 g

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

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1.1%0.35g

Saturated Fat

6.3%2g

0.35 gvs2 g

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

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36.3%0.58g

Omega 3

0.13%0.002g

0.58 gvs0.002 g

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

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3%0.51g

Omega 6

37%6.3g

0.51 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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39.4%51.3g

Carbohydrate

7.3%9.5g

51.3 gvs9.5 g

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

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3.2%2.3g

Sugars

3.25%2.35g

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

2.3 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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%2.3g

Sucrose

%2.27g

2.3 gvs2.27 g

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

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47%18g

Fiber

13.2%5.03g

18 gvs5.03 g

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

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36.2%20.3g

Protein

19.4%11g

20.3 gvs11 g

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

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Vitamins

Canned Refried Beans, fat-freevs Blanched 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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9.5%0.11mg

Vitamin B1

8.1%0.097mg

Thiamine

0.11 mgvs0.097 mg

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

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4.4%0.057mg

Vitamin B2

28%0.36mg

Riboflavin

0.057 mgvs0.36 mg

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

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8.6%1.37mg

Vitamin B3

11%1.78mg

Niacin, nicotinic acid, niacinamide

1.37 mgvs1.78 mg

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

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15%0.74mg

Vitamin B5

3.2%0.16mg

Pantothenic acid

0.74 mgvs0.16 mg

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

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33%0.43mg

Vitamin B6

4.5%0.058mg

Pyridoxine

0.43 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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54%216μg

Vitamin B9

6.23%25μg

Folates and Folic Acid

216 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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3.8%3.4mg

Vitamin C

0%0mg

Ascorbic acid

3.4 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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1%0.15mg

Vitamin E

80.5%12mg

Tocopherols and Tocotrienols

0.15 mgvs12 mg

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

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6.33%7.6μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

7.6 μgvs0 μg

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

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Minerals

Canned Refried Beans, fat-freevs Blanched Almonds

13%129mg

Calcium

12%120mg

129 mgvs120 mg

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

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68.8%0.62mg

Copper

58%0.52mg

0.62 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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77%6.15mg

Iron

21%1.67mg

6.15 mgvs1.67 mg

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

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34.4%144mg

Magnesium

32.4%136mg

144 mgvs136 mg

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

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54%1.24mg

Manganese

40.6%0.93mg

1.24 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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60.2%422mg

Phosphorus

35%245mg

422 mgvs245 mg

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

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38.4%1306mg

Potassium

9.86%335mg

1306 mgvs335 mg

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

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39.4%21.6μg

Selenium

2.96%1.63μg

21.6 μgvs1.63 μg

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

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88.6%1329mg

Sodium

0.64%9.66mg

1329 mgvs9.66 mg

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

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22.4%2.47mg

Zinc

13.7%1.5mg

2.47 mgvs1.5 mg

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

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8.08%299g

Water

0.062%2.3g

299 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 Refried Beans, fat-free vs Blanched Almonds:

Canned Refried Beans, fat-free have 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.
While Blanched Almonds contain 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.
Both Canned Refried Beans, fat-free and Blanched Almonds have similar amounts of Vitamin B1 per 300 kcal.
Both Canned Refried Beans, fat-free as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Refried Beans, fat-free vs Blanched Almonds:

Canned Refried Beans, fat-free have 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 Canned Refried Beans, fat-free and Blanched Almonds have similar amounts of Calcium, Copper and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Canned Refried Beans, fat-free have 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.
While Blanched Almonds contain 15.6 times more Fat, 5.7 times more Saturated Fat and 12.4 times more Omega 6 than Canned Refried Beans, fat-free.
Both Canned Refried Beans, fat-free and Blanched Almonds have similar amounts of Energy and Sugars per 300 kcal.
Both Canned Refried Beans, fat-free as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Refried Beans, fat-freeVS Cooked TempehBlanched AlmondsVS Cooked TempehCanned Refried Beans, fat-freeVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 300 calories Canned Refried Beans, fat-freeVS Blanched Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Refried Beans, fat-free or Blanched Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: