Comparing Nutrients in 14 ounces Kidney Beans VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Kidney Beans	28%	2%	70%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Kidney Beans	Blanched Almonds	Recommended Dietary Allowance
Energy	45.6% 1322kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	69.2% 1.1g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	4.16% 0.71g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 238g	57% 74g	130g per day for Men 19-50 years
Sugars	12.2% 8.85g	25.3% 18.4g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	260% 99g	103% 39.3g	38g per day for Men 19-50 years
Protein	167% 94g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Kidney Beans	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	35% 0.46mg	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	391% 1564μg	48.6% 194μg	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	20% 18mg	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	5.82% 0.87mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63% 75.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kidney Beans	Blanched Almonds	Recommended Dietary Allowance
Calcium	56.8% 568mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	422% 3.8mg	453% 4.08mg	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	407% 32.5mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	132% 556mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	176% 4.05mg	317% 7.3mg	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	231% 1615mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	164% 5580mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Kidney Beans vs Blanched Almonds:

• Raw All Types Kidney Beans have 2.8 times more Vitamin B1, 2.5 times more Vitamin B5, 3.5 times more Vitamin B6, 8 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 3.2 times more Vitamin B2, 1.7 times more Vitamin B3 and 108 times more Vitamin E than Raw All Types Kidney Beans.
• Both Raw All Types Kidney Beans as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Kidney Beans vs Blanched Almonds:

• Raw All Types Kidney Beans have 2.5 times more Iron, 2.1 times more Potassium and 1.3 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Calcium, 1.9 times more Magnesium and 1.8 times more Manganese than Raw All Types Kidney Beans.
• Both Raw All Types Kidney Beans and Blanched Almonds have similar amounts of Copper, Phosphorus, Selenium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw All Types Kidney Beans have 69.8 times more Omega 3, 3.2 times more Carbohydrate and 2.5 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Energy, 63.3 times more Fat, 32.9 times more Saturated Fat, 69.5 times more Omega 6 and 2.1 times more Sugars than Raw All Types Kidney Beans.
• Both Raw All Types Kidney Beans and Blanched Almonds have similar amounts of Protein per 14 oz.
• Both Raw All Types Kidney Beans as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.