Comparing Nutrients in 14 ounces Almond Flour VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Almond Flour	California Red Kidney Beans	Recommended Dietary Allowance
Energy	NA	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	205% 199g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	NA	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	NA	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.3g	183% 237g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	97% 36.8g	260% 99g	38g per day for Men 19-50 years
Protein	186% 104g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	228% 2.97mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	121% 1.58mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	914% 274μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	391% 1564μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	92% 921mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	430% 3.87mg	485% 4.37mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	160% 12.8mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	237% 996mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	312% 7.2mg	173% 3.97mg	2.3mg per day for Men 19-50 years
Molybdenum	318% 143μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	290% 2032mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	78% 2647mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	5.35% 2.94μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.24% 3.55mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.46% 17g	1.26% 46.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almond Flour vs California Red Kidney Beans:

• Almond Flour has 3.4 times more Vitamin B2 and 1.9 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.7 times more Vitamin B1, 4 times more Vitamin B6 and 10.4 times more Vitamin B9 than Almond Flour.

Comparing minerals per 14 ounces for Almond Flour vs California Red Kidney Beans:

• Almond Flour has 1.6 times more Magnesium, 1.8 times more Manganese and 1.3 times more Phosphorus than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.9 times more Iron, 2.2 times more Potassium and 4.3 times more Selenium than Almond Flour.
• Both Almond Flour and Raw California Red Kidney Beans have similar amounts of Calcium, Copper and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almond Flour has 200.8 times more Fat than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.7 times more Carbohydrate and 2.7 times more Fiber than Almond Flour.
• Both Almond Flour and Raw California Red Kidney Beans have similar amounts of Protein per 14 oz.
• Both Almond Flour as well as Raw California Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 14 oz.