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Compare Nutrients in 100 grams Black BeansVS Almonds

Macros Ratio

ProteinsFatsCarbs

Black Beans
25%
4%
71%
Almonds
15%
78%
7%

Vitamins

100gRDA for Men 19-30 years
Black BeansAlmonds
Vitamin A
0%
0%
0 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
75%
17%
0.9 mg0.205 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
15%
87.5%
0.193 mg1.138 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
12%
22.6%
1.955 mg3.618 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
22%
10.5%
0.286 mg0.137 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
0%
0%
0 mg0 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
1.4%
171%
0.21 mg25.63 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
4.67%
0%
5.6 μg0 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
111%
11%
444 μg44 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Black BeansAlmonds
Calcium
12%
27%
123 mg269 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
93%
115%
0.841 mg1.031 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
62.8%
46%
5.02 mg3.71 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
42.8%
67.5%
171 mg270 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
46%
95%
1.06 mg2.179 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
50%
68.7%
352 mg481 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
31.6%
15.6%
1483 mg733 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
5.8%
7.45%
3.2 μg4.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.33%
0.07%
5 mg1 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
33%
28%
3.65 mg3.12 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Black Beans vs Almonds:
Raw Black Beans have 4.4 times more Thiamine, 2.1 times more Vitamin B6 and 10.1 times more Folate than Almonds. While Almonds contain 5.9 times more Vitamin B2, 1.9 times more Vitamin B3 and 122 times more Vitamin E than Raw Black Beans.

Comparing minerals per 100 grams for Black Beans vs Almonds:
Raw Black Beans have 1.4 times more Iron and 2 times more Potassium than Almonds. While Almonds contain 2.2 times more Calcium, 1.6 times more Magnesium, 2.1 times more Manganese, 1.4 times more Phosphorus and 1.3 times more Selenium than Raw Black Beans. Both Raw Black Beans and Almonds have similar amounts of Copper and Zinc per 100g.

Macro Nutrients

100gRDA for Men 19-30 years
Black BeansAlmonds
Fat
1.46%
51%
1.42 g49.93 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
38.6%
37.8%
21.6 g21.15 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
48%
16.6%
62.36 g21.55 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
11.8%
20%
341 kcal579 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
2.92%
6%
2.12 g4.35 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
40.8%
33%
15.5 g12.5 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
1.14%
12%
0.366 g3.802 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
17%
0.19%
0.278 g0.003 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
1.95%
72%
0.332 g12.324 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.3%
0.12%
11.02 g4.41 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Raw Black Beans have 2.9 times more Carbohydrate, 1.2 times more Fiber and 92.7 times more Omega 3 than Almonds. While Almonds contain 35.2 times more Fat, 1.7 times more Energy, 2.1 times more Sugars, 10.4 times more Saturated Fat and 37.1 times more Omega 6 than Raw Black Beans. Both Raw Black Beans and Almonds have similar amounts of Protein per 100g.