Comparing Nutrients in 500 calories Canned Pinto BeansVS Blanched Almonds

Weight per 500 calories

Canned Pinto Beans

439g

Blanched Almonds

84.7g

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 500 calories - Canned Pinto Beans or Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Canned Pinto Beans

24%

69%

Blanched Almonds

14%

75%

11%

500 kcal ▼

Macro Nutrients

Canned Pinto Beansvs Blanched 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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4.07%3.95g

Fat

46%44.5g

3.95 gvs44.5 g

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

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2.17%0.69g

Saturated Fat

10.5%3.35g

0.69 gvs3.35 g

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

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43.3%0.69g

Omega 3

0.21%0.003g

0.69 gvs0.003 g

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

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2.97%0.5g

Omega 6

61.6%10.5g

0.5 gvs10.5 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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68.2%88.7g

Carbohydrate

12%16g

88.7 gvs16 g

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

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3.27%2.37g

Sugars

5.4%3.92g

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

2.37 gvs3.92 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

%0.025g

0 gvs0.025 g

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

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%2.37g

Sucrose

%3.78g

2.37 gvs3.78 g

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

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63.5%24g

Fiber

22%8.4g

24 gvs8.4 g

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

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54.7%30.7g

Protein

32.4%18g

30.7 gvs18 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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19%0.23mg

Vitamin B1

13.5%0.16mg

Thiamine

0.23 mgvs0.16 mg

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

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6.4%0.083mg

Vitamin B2

46.3%0.6mg

Riboflavin

0.083 mgvs0.6 mg

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

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7.46%1.2mg

Vitamin B3

18.5%2.97mg

Niacin, nicotinic acid, niacinamide

1.2 mgvs2.97 mg

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

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Vitamin B5

5.32%0.27mg

Pantothenic acid

NA mgvs0.27 mg

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

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Vitamin B6

7.5%0.097mg

Pyridoxine

NA mgvs0.097 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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26.3%105μg

Vitamin B9

10.4%41.5μg

Folates and Folic Acid

105 μgvs41.5 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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0.49%0.44mg

Vitamin C

0%0mg

Ascorbic acid

0.44 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

134%20mg

Tocopherols and Tocotrienols

NA mgvs20 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

27.6%276mg

Calcium

20%200mg

276 mgvs200 mg

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

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126%1.14mg

Copper

97%0.87mg

1.14 mgvs0.87 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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73%5.83mg

Iron

34.7%2.78mg

5.83 mgvs2.78 mg

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

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33.4%140mg

Magnesium

54%227mg

140 mgvs227 mg

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

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73%1.68mg

Manganese

67.6%1.56mg

1.68 mgvs1.56 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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63.3%443mg

Phosphorus

58.2%408mg

443 mgvs408 mg

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

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35.3%1202mg

Potassium

16.4%558mg

1202 mgvs558 mg

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

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Selenium

4.93%2.7μg

NA μgvs2.7 μg

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

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70%1048mg

Sodium

1.07%16mg

1048 mgvs16 mg

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

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24.3%2.68mg

Zinc

23%2.5mg

2.68 mgvs2.5 mg

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

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8.37%310g

Water

0.1%3.82g

310 gvs3.82 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 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Canned Pinto Beans, Solids as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories Canned Pinto BeansVS Blanched Almonds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: