Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Oil Roasted Almonds with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Oil Roasted Almonds with Salt	13%	76%	11%

Macro Nutrients

	Boiled Kidney Beans	Oil Roasted Almonds with Salt	Recommended Dietary Allowance
Energy	17.4% 504kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	54% 70g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	25% 18g	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	0% 0g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	67% 25.4g	110% 41.7g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Oil Roasted Almonds with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	129% 516μg	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Oil Roasted Almonds with Salt	Recommended Dietary Allowance
Calcium	14% 139mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	421% 3.8mg	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	110% 8.8mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	425% 9.76mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	78.2% 548mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	89.7% 1345mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	111% 12mg	11mg per day for Men 19-50 years
Water	7.2% 266g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kidney Beans VS Oil Roasted Almonds with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Kidney Beans versus 14 oz of Oil Roasted Almonds with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Oil Roasted Almonds with Salt:

• 14 ounces of Boiled Kidney Beans have 1.7 times more Vitamin B1, 4.8 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds with Salt.
• While 14 oz of Oil Roasted Almonds with Salt contain 13.5 times more Vitamin B2, 6.3 times more Vitamin B3 and 865.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Oil Roasted Almonds with Salt provide similar amounts of Vitamin B5 and Vitamin B6 per 14 ounces.
• 14 ounces of Boiled Kidney Beans have insufficient amounts of Vitamin E
• 14 ounces of Oil Roasted Almonds with Salt have insufficient amounts of Vitamin K
• Both Boiled All Types Kidney Beans as well as Oil Roasted Almonds with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Oil Roasted Almonds with Salt:

• 14 oz of Oil Roasted Almonds with Salt contain 8.3 times more Calcium, 4.4 times more Copper, 1.7 times more Iron, 6.5 times more Magnesium, 5.7 times more Manganese, 3.4 times more Phosphorus, 1.7 times more Potassium, 3.7 times more Selenium, 339 times more Sodium and 3.1 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Kidney Beans have more Omega 3 and 1.3 times more Carbohydrate than Oil Roasted Almonds with Salt.
• While 14 oz of Oil Roasted Almonds with Salt contain 4.8 times more Energy, 110.3 times more Fat, 57.6 times more Saturated Fat, 125.2 times more Omega 6, 14.2 times more Sugars, 1.6 times more Fiber and 2.4 times more Protein than Boiled All Types Kidney Beans.
• 14 ounces of Boiled Kidney Beans provide inadequate amounts of Omega 6
• 14 ounces of Oil Roasted Almonds with Salt provide inadequate amounts of Omega 3