Comparing Nutrients in 14 ounces Royal Red Kidney Beans VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Royal Red Kidney Beans	Blanched Almonds	Recommended Dietary Allowance
Energy	45% 1306kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	37.7% 0.6g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	178% 232g	57% 74g	130g per day for Men 19-50 years
Sugars	NA	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	180% 101g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Royal Red 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	129% 1.55mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.2% 8.36mg	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% 1.57mg	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	390% 1560μg	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	NA	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Blanched Almonds	Recommended Dietary Allowance
Calcium	52% 520mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	441% 3.97mg	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	432% 34.5mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	130% 548mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	191% 4.4mg	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	230% 1611mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	157% 5342mg	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	3.44% 51.6mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	1.28% 47.2g	0.48% 18g	3700g per day for Men 19-50 years

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

• Raw Royal Red Kidney Beans have 2 times more Vitamin B1, 2.5 times more Vitamin B5, 3.4 times more Vitamin B6, 8 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 3 times more Vitamin B2 and 1.7 times more Vitamin B3 than Raw Royal Red Kidney Beans.
• Both Raw Royal Red 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 Royal Red Kidney Beans vs Blanched Almonds:

• Raw Royal Red Kidney Beans have 2.7 times more Iron and 2 times more Potassium than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Calcium, 1.9 times more Magnesium, 1.7 times more Manganese and 1.5 times more Sodium than Raw Royal Red Kidney Beans.
• Both Raw Royal Red 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 Royal Red Kidney Beans have 38 times more Omega 3, 3.1 times more Carbohydrate and 2.5 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Energy, 116.7 times more Fat, 60.8 times more Saturated Fat and 127.5 times more Omega 6 than Raw Royal Red Kidney Beans.
• Both Raw Royal Red Kidney Beans and Blanched Almonds have similar amounts of Protein per 14 oz.
• Both Raw Royal Red Kidney Beans as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.