Comparing Nutrients in 100 calories Black BeansVS Almonds

Weight per 100 calories

Black Beans

29.3g

Almonds

17.3g

Almonds have 1.7 times more energy per unit of mass than Raw Black Beans, which is very high in comparison to other foods. Black Beans having high energy density.

Which food has more nutrients per 100 calories - Black Beans or Almonds?

Macros Ratio

Protein Fat Carbs

Black Beans

25%

71%

Almonds

14%

72%

14%

100 kcal ▼

Macro Nutrients

Black Beansvs Almonds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.43%0.42g

Fat

8.9%8.62g

0.42 gvs8.62 g

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

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0.34%0.11g

Saturated Fat

2.05%0.66g

0.11 gvs0.66 g

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

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5.1%0.082g

Omega 3

0.032%0.001g

0.082 gvs0.001 g

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

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0.57%0.097g

Omega 6

12.5%2.13g

0.097 gvs2.13 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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14%18.3g

Carbohydrate

2.86%3.72g

18.3 gvs3.72 g

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

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0.86%0.62g

Sugars

1.04%0.75g

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

0.62 gvs0.75 g

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

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Fructose

0.026%0.019g

≤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 gvs0.019 g

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

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Glucose

%0.029g

NA gvs0.029 g

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

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Sucrose

%0.68g

NA gvs0.68 g

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

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12%4.55g

Fiber

5.7%2.16g

4.55 gvs2.16 g

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

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11.3%6.33g

Protein

6.52%3.65g

6.33 gvs3.65 g

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

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Vitamins

Black Beansvs 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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22%0.26mg

Vitamin B1

2.95%0.035mg

Thiamine

0.26 mgvs0.035 mg

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

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4.35%0.057mg

Vitamin B2

15%0.2mg

Riboflavin

0.057 mgvs0.2 mg

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

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3.6%0.57mg

Vitamin B3

3.9%0.62mg

Niacin, nicotinic acid, niacinamide

0.57 mgvs0.62 mg

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

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5.27%0.26mg

Vitamin B5

1.63%0.081mg

Pantothenic acid

0.26 mgvs0.081 mg

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

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6.45%0.084mg

Vitamin B6

1.82%0.024mg

Pyridoxine

0.084 mgvs0.024 mg

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

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Vitamin B7

33%9.84μg

Biotin

NA μgvs9.84 μg

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

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32.6%130μg

Vitamin B9

1.9%7.6μg

Folates and Folic Acid

130 μgvs7.6 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%0mg

Vitamin C

0%0mg

Ascorbic acid

0 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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0.41%0.062mg

Vitamin E

29.5%4.43mg

Tocopherols and Tocotrienols

0.062 mgvs4.43 mg

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

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1.37%1.64μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.64 μgvs0 μg

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

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Minerals

Black Beansvs Almonds

3.6%36mg

Calcium

4.65%46.5mg

36 mgvs46.5 mg

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

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27.4%0.25mg

Copper

19.8%0.18mg

0.25 mgvs0.18 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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18.4%1.47mg

Iron

8%0.64mg

1.47 mgvs0.64 mg

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

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12%50mg

Magnesium

11%46.6mg

50 mgvs46.6 mg

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

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13.5%0.31mg

Manganese

16.4%0.38mg

0.31 mgvs0.38 mg

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

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Molybdenum

17.4%7.82μg

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

NA μgvs7.82 μg

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

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14.7%103mg

Phosphorus

12%83mg

103 mgvs83 mg

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

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12.8%435mg

Potassium

3.72%127mg

435 mgvs127 mg

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

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1.7%0.94μg

Selenium

1.3%0.71μg

0.94 μgvs0.71 μg

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

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0.098%1.47mg

Sodium

0.012%0.17mg

1.47 mgvs0.17 mg

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

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9.73%1.07mg

Zinc

4.9%0.54mg

1.07 mgvs0.54 mg

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

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0.087%3.23g

Water

0.021%0.76g

3.23 gvs0.76 g

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

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Lets compare vitamin content per 100 calories of Black Beans vs Almonds:

Raw Black Beans have 7.5 times more Vitamin B1, 3.2 times more Vitamin B5, 3.5 times more Vitamin B6, 17.1 times more Vitamin B9 and more Vitamin K than Almonds.
While Almonds contain 3.5 times more Vitamin B2 and 71.9 times more Vitamin E than Raw Black Beans.
Both Raw Black Beans and Almonds have similar amounts of Vitamin B3 per 100 kcal.
Both Raw Black Beans as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Black Beans vs Almonds:

Raw Black Beans have 1.4 times more Copper, 2.3 times more Iron, 1.2 times more Phosphorus, 3.4 times more Potassium, 1.3 times more Selenium and 2 times more Zinc than Almonds.
While Almonds contain 1.3 times more Calcium than Raw Black Beans.
Both Raw Black Beans and Almonds have similar amounts of Magnesium and Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Black Beans have 157.3 times more Omega 3, 4.9 times more Carbohydrate, 2.1 times more Fiber and 1.7 times more Protein than Almonds.
While Almonds contain 20.7 times more Fat, 6.1 times more Saturated Fat and 21.9 times more Omega 6 than Raw Black Beans.
Both Raw Black Beans and Almonds have similar amounts of Energy and Sugars per 100 kcal.
Both Raw Black Beans as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Black BeansVS Boiled Black BeansAlmondsVS Boiled Black BeansBlack BeansVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 100 calories Black BeansVS Almonds

Weight per 100 calories

Which food has more nutrients per 100 calories - Black Beans or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: