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

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Almond Flour	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	NA	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	205% 199g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	NA	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	NA	2.5% 0.42g	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	69.6% 90g	130g per day for Men 19-50 years
Sugars	NA	1.75% 1.27g	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	77.3% 29.4g	38g per day for Men 19-50 years
Protein	186% 104g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Boiled 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	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	228% 2.97mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	36.6% 0.48mg	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	129% 516μg	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	5.3% 4.76mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	92% 921mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	430% 3.87mg	107% 0.96mg	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	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	237% 996mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	312% 7.2mg	82.3% 1.9mg	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	80.5% 564mg	700mg per day for Men 19-50 years
Potassium	78% 2647mg	47% 1599mg	3400mg per day for Men 19-50 years
Selenium	5.35% 2.94μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	0.24% 3.55mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	38.6% 4.25mg	11mg per day for Men 19-50 years
Water	0.46% 17g	7.2% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond Flour VS Boiled Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Almond Flour versus 14 oz of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Almond Flour have 12.9 times more Vitamin B2 and 6.9 times more Vitamin B3 than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 1.4 times more Vitamin B1 and 3.4 times more Vitamin B9 than Almond Flour.
• Both Almond Flour and Boiled Red Kidney Beans provide similar amounts of Vitamin B6 per 14 ounces.

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

• 14 ounces of Almond Flour have 8.3 times more Calcium, 4 times more Copper, 5.6 times more Magnesium, 3.8 times more Manganese, 3.6 times more Phosphorus, 1.7 times more Potassium and 2.6 times more Zinc than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 1.6 times more Selenium than Almond Flour.
• Both Almond Flour and Boiled Red Kidney Beans contain similar levels of Iron per 14 ounces.
• 14 ounces of Almond Flour lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almond Flour have 100.4 times more Fat, 1.3 times more Fiber and 3 times more Protein than Boiled Red Kidney Beans.
• While 14 oz of Boiled Red Kidney Beans contain 1.4 times more Carbohydrate than Almond Flour.