Comparing Nutrients in 5 ounces Canned Shellie Beans with LiquidsVS Roasted Almonds

Macros Ratio

Protein Fat Carbs

Canned Shellie Beans with Liquids

21%

74%

Roasted Almonds

13%

74%

13%

5 oz ▼

Macro Nutrients

Canned Shellie Beans with Liquidsvs Roasted Almonds

1.47%42.5kcal

Energy

29.2%848kcal

42.5 kcalvs848 kcal

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

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0.28%0.27g

Fat

76.8%74.5g

0.27 gvs74.5 g

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

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0.1%0.033g

Saturated Fat

18%5.8g

0.033 gvs5.8 g

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

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6.3%0.1g

Omega 3

0.89%0.014g

0.1 gvs0.014 g

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

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0.33%0.057g

Omega 6

108%18.3g

0.057 gvs18.3 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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6.75%8.77g

Carbohydrate

23%29.8g

8.77 gvs29.8 g

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

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1.23%0.89g

Sugars

9.5%6.9g

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

0.89 gvs6.9 g

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

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Fructose

0.02%0.014g

≤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 gvs0.014 g

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

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Glucose

%0.014g

NA gvs0.014 g

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

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Sucrose

%6.73g

NA gvs6.73 g

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

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12.7%4.8g

Fiber

40.7%15.5g

4.8 gvs15.5 g

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

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4.45%2.5g

Protein

53%29.7g

2.5 gvs29.7 g

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

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Vitamins

Canned Shellie Beans with Liquidsvs Roasted Almonds

1.73%15.6μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

15.6 μgvs0 μg

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

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3.78%0.045mg

Vitamin B1

9.1%0.11mg

Thiamine

0.045 mgvs0.11 mg

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

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5.9%0.077mg

Vitamin B2

131%1.7mg

Riboflavin

0.077 mgvs1.7 mg

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

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1.8%0.29mg

Vitamin B3

32.2%5.16mg

Niacin, nicotinic acid, niacinamide

0.29 mgvs5.16 mg

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

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3.77%0.19mg

Vitamin B5

9.1%0.46mg

Pantothenic acid

0.19 mgvs0.46 mg

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

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5.34%0.069mg

Vitamin B6

15%0.19mg

Pyridoxine

0.069 mgvs0.19 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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6.38%25.5μg

Vitamin B9

19.5%78μg

Folates and Folic Acid

25.5 μgvs78 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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4.9%4.4mg

Vitamin C

0%0mg

Ascorbic acid

4.4 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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0.28%0.043mg

Vitamin E

226%34mg

Tocopherols and Tocotrienols

0.043 mgvs34 mg

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

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9.45%11.3μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

11.3 μgvs0 μg

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

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Minerals

Canned Shellie Beans with Liquidsvs Roasted Almonds

4.1%41mg

Calcium

38%380mg

41 mgvs380 mg

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

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12.6%0.11mg

Copper

173%1.56mg

0.11 mgvs1.56 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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17.5%1.4mg

Iron

66%5.3mg

1.4 mgvs5.3 mg

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

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5.06%21.3mg

Magnesium

94%395mg

21.3 mgvs395 mg

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

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23.5%0.54mg

Manganese

138%3.16mg

0.54 mgvs3.16 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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6.07%42.5mg

Phosphorus

95%668mg

42.5 mgvs668 mg

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

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4.54%155mg

Potassium

29.7%1011mg

155 mgvs1011 mg

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

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5.4%2.98μg

Selenium

5.15%2.83μg

2.98 μgvs2.83 μg

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

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31.6%473mg

Sodium

0.28%4.25mg

473 mgvs4.25 mg

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

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3.48%0.38mg

Zinc

42.7%4.7mg

0.38 mgvs4.7 mg

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

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3.47%129g

Water

0.092%3.4g

129 gvs3.4 g

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

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Lets compare vitamin content per 5 ounces of Canned Shellie Beans with Liquids vs Roasted Almonds:

Canned Shellie Beans Solids and Liquids have more Vitamin A, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
While Dry Roasted Almonds contain 2.4 times more Vitamin B1, 22.2 times more Vitamin B2, 17.7 times more Vitamin B3, 2.4 times more Vitamin B5, 2.8 times more Vitamin B6, 3.1 times more Vitamin B9 and 796.7 times more Vitamin E than Canned Shellie Beans Solids and Liquids.
Both Canned Shellie Beans Solids and Liquids as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Shellie Beans with Liquids vs Roasted Almonds:

Canned Shellie Beans Solids and Liquids have 111.3 times more Sodium and 37.6 times more Water than Dry Roasted Almonds.
While Dry Roasted Almonds contain 9.2 times more Calcium, 13.7 times more Copper, 3.8 times more Iron, 18.6 times more Magnesium, 5.8 times more Manganese, 15.7 times more Phosphorus, 6.5 times more Potassium and 12.3 times more Zinc than Canned Shellie Beans Solids and Liquids.
Both Canned Shellie Beans Solids and Liquids and Dry Roasted Almonds have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Canned Shellie Beans Solids and Liquids have 7.1 times more Omega 3 than Dry Roasted Almonds.
While Dry Roasted Almonds contain 19.9 times more Energy, 276.5 times more Fat, 177.9 times more Saturated Fat, 323.6 times more Omega 6, 3.4 times more Carbohydrate, 7.7 times more Sugars, 3.2 times more Fiber and 11.9 times more Protein than Canned Shellie Beans Solids and Liquids.
Both Canned Shellie Beans Solids and Liquids as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Canned Shellie Beans with LiquidsVS Green Snap BeansRoasted AlmondsVS Green Snap BeansCanned Shellie Beans with LiquidsVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

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Comparing Nutrients in 5 ounces Canned Shellie Beans with LiquidsVS Roasted Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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