Comparing Nutrients in 500 calories Canned Baked BeansVS Almonds

Weight per 500 calories

Canned Baked Beans

476g

Almonds

86.4g

Almonds have 5.5 times more energy per unit of mass than Canned Baked Beans no Salt, which is very high in comparison to other foods. Canned Baked Beans having average energy density.

Which food has more nutrients per 500 calories - Canned Baked Beans or Almonds?

Macros Ratio

Protein Fat Carbs

Canned Baked Beans

18%

79%

Almonds

14%

72%

14%

500 kcal ▼

Macro Nutrients

Canned Baked Beansvs Almonds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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1.96%1.9g

Fat

44.5%43g

1.9 gvs43 g

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

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1.53%0.49g

Saturated Fat

10.3%3.3g

0.49 gvs3.3 g

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

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23.2%0.37g

Omega 3

0.16%0.003g

0.37 gvs0.003 g

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

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2.6%0.44g

Omega 6

62.6%10.6g

0.44 gvs10.6 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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75%98g

Carbohydrate

14.3%18.6g

98 gvs18.6 g

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

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51%37g

Sugars

5.2%3.76g

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

37 gvs3.76 g

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

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Fructose

0.13%0.095g

≤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 gvs0.095 g

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

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Glucose

%0.15g

NA gvs0.15 g

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

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Sucrose

%3.4g

NA gvs3.4 g

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

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69%26g

Fiber

28.4%10.8g

26 gvs10.8 g

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

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41%23g

Protein

32.6%18.3g

23 gvs18.3 g

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

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Vitamins

Canned Baked Beansvs Almonds

2.65%24μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

24 μgvs0 μg

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

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59.5%0.71mg

Vitamin B1

14.8%0.18mg

Thiamine

0.71 mgvs0.18 mg

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

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22%0.29mg

Vitamin B2

75.6%0.98mg

Riboflavin

0.29 mgvs0.98 mg

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

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12.8%2.05mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

2.05 mgvs3.12 mg

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

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Vitamin B5

8.13%0.41mg

Pantothenic acid

NA mgvs0.41 mg

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

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47.6%0.62mg

Vitamin B6

9.1%0.12mg

Pyridoxine

0.62 mgvs0.12 mg

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

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Vitamin B7

164%49.2μg

Biotin

NA μgvs49.2 μg

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

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28.6%114μg

Vitamin B9

9.5%38μg

Folates and Folic Acid

114 μgvs38 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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16.4%14.8mg

Vitamin C

0%0mg

Ascorbic acid

14.8 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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4.76%0.71mg

Vitamin E

148%22mg

Tocopherols and Tocotrienols

0.71 mgvs22 mg

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

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3.17%3.8μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

3.8 μgvs0 μg

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

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Minerals

Canned Baked Beansvs Almonds

24%238mg

Calcium

23.2%232mg

238 mgvs232 mg

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

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109%0.98mg

Copper

99%0.89mg

0.98 mgvs0.89 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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17.3%1.4mg

Iron

40%3.2mg

1.4 mgvs3.2 mg

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

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36.3%152mg

Magnesium

55.5%233mg

152 mgvs233 mg

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

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Manganese

82%1.9mg

NA mgvs1.9 mg

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

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Molybdenum

87%39μg

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

NA μgvs39 μg

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

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70.7%495mg

Phosphorus

59.3%415mg

495 mgvs415 mg

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

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41.5%1410mg

Potassium

18.6%633mg

1410 mgvs633 mg

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

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39%21.4μg

Selenium

6.44%3.54μg

21.4 μgvs3.54 μg

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

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0.32%4.76mg

Sodium

0.058%0.86mg

4.76 mgvs0.86 mg

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

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60.6%6.67mg

Zinc

24.5%2.7mg

6.67 mgvs2.7 mg

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

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9.34%346g

Water

0.1%3.8g

346 gvs3.8 g

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

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Lets compare vitamin content per 500 calories of Canned Baked Beans vs Almonds:

Canned Baked Beans no Salt have 4 times more Vitamin B1, 5.2 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin C than Almonds.
While Almonds contain 3.4 times more Vitamin B2, 1.5 times more Vitamin B3 and 31 times more Vitamin E than Canned Baked Beans no Salt.
Both Canned Baked Beans no Salt as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Canned Baked Beans vs Almonds:

Canned Baked Beans no Salt have 2.2 times more Potassium, 6.1 times more Selenium, 2.5 times more Zinc and 90.8 times more Water than Almonds.
While Almonds contain 2.3 times more Iron and 1.5 times more Magnesium than Canned Baked Beans no Salt.
Both Canned Baked Beans no Salt and Almonds have similar amounts of Calcium, Copper and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Canned Baked Beans no Salt have 143.4 times more Omega 3, 5.2 times more Carbohydrate, 9.9 times more Sugars, 2.4 times more Fiber and 1.3 times more Protein than Almonds.
While Almonds contain 22.6 times more Fat, 6.7 times more Saturated Fat and 24 times more Omega 6 than Canned Baked Beans no Salt.
Both Canned Baked Beans no Salt and Almonds have similar amounts of Energy per 500 kcal.
Both Canned Baked Beans no Salt as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned Baked BeansVS Tofu YogurtAlmondsVS Tofu YogurtCanned Baked BeansVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 500 calories Canned Baked BeansVS Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Baked Beans or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: