Comparing Nutrients in 14 ounces Canned Red Kidney Beans with Liquids VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Almonds	14%	72%	14%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Almonds	Recommended Dietary Allowance
Energy	11% 321kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	1.55% 0.5g	47% 15g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.3% 59g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	10% 7.34g	24% 17.3g	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	0% 0g	0.6% 0.44g	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	% 0g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 7.34g	% 15.7g	g per day for Men 19-50 years
Fiber	45% 17g	131% 49.6g	38g per day for Men 19-50 years
Protein	37% 20.7g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	23% 91μg	43.7% 175μg	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	3.53% 3.18mg	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	0.53% 0.079mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Almonds	Recommended Dietary Allowance
Calcium	11.5% 115mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	65% 0.58mg	455% 4.1mg	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	62% 4.96mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	50.2% 1.15mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	60% 421mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	30.4% 1032mg	85.6% 2909mg	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	67.7% 1016mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	8.36% 309g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Red Kidney Beans with Liquids vs Almonds:

• Canned Red Kidney Beans Solids and Liquids have more Vitamin K than Almonds.
• While Almonds contain 1.9 times more Vitamin B1, 17 times more Vitamin B2, 7.3 times more Vitamin B3, 3.6 times more Vitamin B5, 1.7 times more Vitamin B6, 1.9 times more Vitamin B9 and 1281.5 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans Solids and Liquids as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Red Kidney Beans with Liquids vs Almonds:

• Canned Red Kidney Beans Solids and Liquids have 256 times more Sodium and 17.7 times more Water than Almonds.
• While Almonds contain 9.3 times more Calcium, 7 times more Copper, 3 times more Iron, 9 times more Magnesium, 7.5 times more Manganese, 4.5 times more Phosphorus, 2.8 times more Potassium, 3.7 times more Selenium and 5 times more Zinc than Canned Red Kidney Beans Solids and Liquids.

Comparison of macro-nutrients per 14 ounces:

• Canned Red Kidney Beans Solids and Liquids have 17 times more Omega 3 than Almonds.
• While Almonds contain 7.1 times more Energy, 138.7 times more Fat, 30.4 times more Saturated Fat, 148.5 times more Omega 6, 1.5 times more Carbohydrate, 2.4 times more Sugars, 2.9 times more Fiber and 4.1 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans Solids and Liquids as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.