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Comparing Nutrients in 100 grams Canned Refried BeansVS Almonds

Macros Ratio

Protein Fat Carbs

Canned Refried Beans
22%
20%
58%
Almonds
14%
72%
14%
100 g ▼

Macro Nutrients

3.1%90kcal
Energy
20%579kcal
90 kcalvs579 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
2.07%2g
Fat
51.5%50g
2 gvs50 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
1.97%0.63g
Saturated Fat
12%3.8g
0.63 gvs3.8 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
10.6%0.17g
Omega 3
0.19%0.003g
0.17 gvs0.003 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
2.12%0.36g
Omega 6
72.5%12.3g
0.36 gvs12.3 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
10.4%13.6g
Carbohydrate
16.6%21.6g
13.6 gvs21.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
0.74%0.54g
Sugars
6%4.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.54 gvs4.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
0%0g
Fructose
0.15%0.11g
≤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 gvs0.11 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
%0g
Glucose
%0.17g
0 gvs0.17 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
%0.54g
Sucrose
%3.95g
0.54 gvs3.95 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
9.74%3.7g
Fiber
33%12.5g
3.7 gvs12.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
8.9%5g
Protein
37.8%21g
5 gvs21 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

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 .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
6.33%0.076mg
Vitamin B1
17%0.21mg
Thiamine
0.076 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
6.08%0.079mg
Vitamin B2
87.5%1.14mg
Riboflavin
0.079 mgvs1.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
2.3%0.37mg
Vitamin B3
22.6%3.6mg
Niacin, nicotinic acid, niacinamide
0.37 mgvs3.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
3.78%0.19mg
Vitamin B5
9.4%0.47mg
Pantothenic acid
0.19 mgvs0.47 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
7.92%0.1mg
Vitamin B6
10.5%0.14mg
Pyridoxine
0.1 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
190%57μg
Biotin
NA μgvs57 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
2.75%11μg
Vitamin B9
11%44μg
Folates and Folic Acid
11 μgvs44 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
6.67%6mg
Vitamin C
0%0mg
Ascorbic acid
6 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
0.6%0.09mg
Vitamin E
171%25.6mg
Tocopherols and Tocotrienols
0.09 mgvs25.6 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
1.75%2.1μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
2.1 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2.9%29mg
Calcium
27%269mg
29 mgvs269 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
14.3%0.13mg
Copper
115%1.03mg
0.13 mgvs1.03 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
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 .

Find Legumes rich in Fluoride
18%1.44mg
Iron
46.4%3.7mg
1.44 mgvs3.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
8.33%35mg
Magnesium
64.3%270mg
35 mgvs270 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
12.6%0.29mg
Manganese
95%2.18mg
0.29 mgvs2.18 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
101%45.3μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs45.3 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
13%92mg
Phosphorus
68.7%481mg
92 mgvs481 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
9.4%319mg
Potassium
21.6%733mg
319 mgvs733 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
10.5%5.8μg
Selenium
7.45%4.1μg
5.8 μgvs4.1 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
24.7%370mg
Sodium
0.067%1mg
370 mgvs1 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
5.27%0.58mg
Zinc
28.4%3.12mg
0.58 mgvs3.12 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
2.1%77.8g
Water
0.12%4.4g
77.8 gvs4.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 100 grams of Canned Refried Beans vs Almonds:
Comparing minerals per 100 grams for Canned Refried Beans vs Almonds:
Comparison of macro-nutrients per 100 grams:



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