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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Blanched Almonds	Recommended Dietary Allowance
Energy	11% 321kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	1.55% 0.5g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	289% 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	57% 74g	130g per day for Men 19-50 years
Sugars	10% 7.34g	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	0% 0g	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	% 0g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 7.34g	% 17.7g	g per day for Men 19-50 years
Fiber	45% 17g	103% 39.3g	38g per day for Men 19-50 years
Protein	37% 20.7g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	35% 0.42mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	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	23% 91μg	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	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	628% 94mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	11.5% 115mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	65% 0.58mg	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	62% 4.96mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	50.2% 1.15mg	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	60% 421mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	30.4% 1032mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	67.7% 1016mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	8.36% 309g	0.48% 18g	3700g per day for Men 19-50 years

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

• Canned Red Kidney Beans Solids and Liquids have more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Vitamin B1, 10.6 times more Vitamin B2, 7.1 times more Vitamin B3, 2.4 times more Vitamin B5, 1.4 times more Vitamin B6, 2.1 times more Vitamin B9 and 1187.5 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans Solids and Liquids as well as Blanched 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 Blanched Almonds:

• Canned Red Kidney Beans Solids and Liquids have 13.5 times more Sodium and 17.3 times more Water than Blanched Almonds.
• While Blanched Almonds contain 8.1 times more Calcium, 7 times more Copper, 2.6 times more Iron, 8.9 times more Magnesium, 6.3 times more Manganese, 4.5 times more Phosphorus, 2.5 times more Potassium, 2.9 times more Selenium and 4.8 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 12.8 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 7.3 times more Energy, 145.9 times more Fat, 31.6 times more Saturated Fat, 149 times more Omega 6, 1.3 times more Carbohydrate, 2.5 times more Sugars, 2.3 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 Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.