Comparing Nutrients in 14 ounces Plain Almond Butter with Salt VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter with Salt	13%	76%	11%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Plain Almond Butter with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Energy	84% 2437kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	227% 220g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	81.2% 26g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	318% 54g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.5% 74.7g	183% 237g	130g per day for Men 19-50 years
Sugars	34.3% 25g	NA	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	NA	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	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 24.4g	NA	g per day for Men 19-50 years
Fiber	108% 41g	260% 99g	38g per day for Men 19-50 years
Protein	149% 83g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	287% 3.73mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78.3% 12.5mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.2% 1.26mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	121% 1.58mg	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	52.6% 210μg	391% 1564μg	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	0% 0mg	20% 18mg	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	641% 96mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	138% 1377mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	485% 4.37mg	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	173% 14mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	368% 8.46mg	173% 3.97mg	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	288% 2016mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	87.3% 2969mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	60% 901mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.18% 6.5g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Plain Almond Butter with Salt VS California Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Plain Almond Butter with Salt versus 14 oz of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Plain Almond Butter with Salt vs California Red Kidney Beans:

• 14 ounces of Plain Almond Butter with Salt have 4.3 times more Vitamin B2 and 1.5 times more Vitamin B3 than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 12.9 times more Vitamin B1, 2.5 times more Vitamin B5, 3.9 times more Vitamin B6, 7.4 times more Vitamin B9 and more Vitamin C than Plain Almond Butter with Salt.
• 14 ounces of Plain Almond Butter with Salt have insufficient amounts of Vitamin C
• Both Plain Almond Butter with Salt as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Plain Almond Butter with Salt vs California Red Kidney Beans:

• 14 ounces of Plain Almond Butter with Salt have 1.8 times more Calcium, 1.7 times more Magnesium, 2.1 times more Manganese, 1.3 times more Phosphorus, 20.6 times more Sodium and 1.3 times more Zinc than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 2.7 times more Iron, 2 times more Potassium and 1.3 times more Selenium than Plain Almond Butter with Salt.
• Both Plain Almond Butter with Salt and California Red Kidney Beans contain similar levels of Copper per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Plain Almond Butter with Salt have 1.9 times more Energy, 222 times more Fat, 181.9 times more Saturated Fat and 251.9 times more Omega 6 than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 12 times more Omega 3, 3.2 times more Carbohydrate and 2.4 times more Fiber than Plain Almond Butter with Salt.
• Both Plain Almond Butter with Salt and California Red Kidney Beans offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Plain Almond Butter with Salt provide inadequate amounts of Omega 3
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6