Comparing Nutrients in 100 calories Canned Refried Beans, fat-freeVS Roasted Almonds

Weight per 100 calories

Canned Refried Beans, fat-free

127g

Roasted Almonds

16.7g

Dry Roasted Almonds have 7.6 times more energy per unit of mass than Canned Refried Beans, fat-free, which is very high in comparison to other foods. Canned Refried Beans, fat-free having average energy density.

Which food has more nutrients per 100 calories - Canned Refried Beans, fat-free or Roasted Almonds?

Macros Ratio

Protein Fat Carbs

Canned Refried Beans, fat-free

27%

68%

Roasted Almonds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Canned Refried Beans, fat-freevs Roasted 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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0.59%0.57g

Fat

9.06%8.8g

0.57 gvs8.8 g

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

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0.37%0.12g

Saturated Fat

2.14%0.68g

0.12 gvs0.68 g

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

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12%0.19g

Omega 3

0.1%0.002g

0.19 gvs0.002 g

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

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1%0.17g

Omega 6

12.7%2.16g

0.17 gvs2.16 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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13%17g

Carbohydrate

2.7%3.5g

17 gvs3.5 g

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

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1.07%0.77g

Sugars

1.12%0.81g

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

0.77 gvs0.81 g

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

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0%0g

Fructose

0.002%0.002g

≤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 gvs0.002 g

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

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%0g

Glucose

%0.002g

0 gvs0.002 g

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

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%0.77g

Sucrose

%0.79g

0.77 gvs0.79 g

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

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15.7%5.95g

Fiber

4.8%1.82g

5.95 gvs1.82 g

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

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12%6.76g

Protein

6.26%3.5g

6.76 gvs3.5 g

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

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Vitamins

Canned Refried Beans, fat-freevs Roasted 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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3.16%0.038mg

Vitamin B1

1.07%0.013mg

Thiamine

0.038 mgvs0.013 mg

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

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1.46%0.019mg

Vitamin B2

15.4%0.2mg

Riboflavin

0.019 mgvs0.2 mg

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

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2.86%0.46mg

Vitamin B3

3.8%0.61mg

Niacin, nicotinic acid, niacinamide

0.46 mgvs0.61 mg

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

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4.94%0.25mg

Vitamin B5

1.07%0.054mg

Pantothenic acid

0.25 mgvs0.054 mg

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

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11%0.14mg

Vitamin B6

1.75%0.023mg

Pyridoxine

0.14 mgvs0.023 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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18%72μg

Vitamin B9

2.3%9.2μg

Folates and Folic Acid

72 μgvs9.2 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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1.27%1.14mg

Vitamin C

0%0mg

Ascorbic acid

1.14 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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0.34%0.051mg

Vitamin E

26.6%4mg

Tocopherols and Tocotrienols

0.051 mgvs4 mg

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

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2.1%2.53μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2.53 μgvs0 μg

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

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Minerals

Canned Refried Beans, fat-freevs Roasted Almonds

4.3%43mg

Calcium

4.5%45mg

43 mgvs45 mg

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

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23%0.21mg

Copper

20.4%0.18mg

0.21 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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25.6%2.05mg

Iron

7.8%0.62mg

2.05 mgvs0.62 mg

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

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11.5%48mg

Magnesium

11%46.7mg

48 mgvs46.7 mg

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

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18%0.41mg

Manganese

16.2%0.37mg

0.41 mgvs0.37 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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20%141mg

Phosphorus

11.3%78.8mg

141 mgvs78.8 mg

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

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13%435mg

Potassium

3.5%119mg

435 mgvs119 mg

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

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13%7.2μg

Selenium

0.61%0.33μg

7.2 μgvs0.33 μg

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

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29.5%443mg

Sodium

0.033%0.5mg

443 mgvs0.5 mg

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

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7.48%0.82mg

Zinc

5.03%0.55mg

0.82 mgvs0.55 mg

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

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2.7%100g

Water

0.011%0.4g

100 gvs0.4 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 Canned Refried Beans, fat-free vs Roasted Almonds:

Canned Refried Beans, fat-free have 2.9 times more Vitamin B1, 4.6 times more Vitamin B5, 6.3 times more Vitamin B6, 7.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
While Dry Roasted Almonds contain 10.5 times more Vitamin B2, 1.3 times more Vitamin B3 and 78.9 times more Vitamin E than Canned Refried Beans, fat-free.
Both Canned Refried Beans, fat-free as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Refried Beans, fat-free vs Roasted Almonds:

Canned Refried Beans, fat-free have 3.3 times more Iron, 1.8 times more Phosphorus, 3.7 times more Potassium, 21.6 times more Selenium, 883.1 times more Sodium, 1.5 times more Zinc and 247.2 times more Water than Dry Roasted Almonds.
Both Canned Refried Beans, fat-free and Dry Roasted Almonds have similar amounts of Calcium, Copper, Magnesium and Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Canned Refried Beans, fat-free have 115.8 times more Omega 3, 4.9 times more Carbohydrate, 3.3 times more Fiber and 1.9 times more Protein than Dry Roasted Almonds.
While Dry Roasted Almonds contain 15.4 times more Fat, 5.8 times more Saturated Fat and 12.8 times more Omega 6 than Canned Refried Beans, fat-free.
Both Canned Refried Beans, fat-free and Dry Roasted Almonds have similar amounts of Energy and Sugars per 100 kcal.
Both Canned Refried Beans, fat-free as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Canned Refried Beans, fat-freeVS Cooked TempehRoasted AlmondsVS Cooked TempehCanned Refried Beans, fat-freeVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

Compare Foods

Comparing Nutrients in 100 calories Canned Refried Beans, fat-freeVS Roasted Almonds

Weight per 100 calories

Which food has more nutrients per 100 calories - Canned Refried Beans, fat-free or Roasted Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: