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

Macros Ratio

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

Macro Nutrients

	Plain Almond Butter	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	84% 2437kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	227% 220g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	51.5% 16.5g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	318% 54g	0.47% 0.079g	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	68.4% 89g	130g per day for Men 19-50 years
Sugars	24.3% 17.6g	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	% 17.2g	NA	g per day for Men 19-50 years
Fiber	108% 41g	97% 37g	38g per day for Men 19-50 years
Protein	149% 83g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	Boiled 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	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	287% 3.73mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78.3% 12.5mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.2% 1.26mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	31.8% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	758% 227μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	52.6% 210μg	73.4% 294μg	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	5.3% 4.76mg	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	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	138% 1377mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	127% 1.15mg	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	148% 12mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	368% 8.46mg	55% 1.26mg	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	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	87.3% 2969mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.18% 6.5g	7.18% 266g	3700g per day for Men 19-50 years

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

• Plain Almond Butter no Salt has 15.1 times more Vitamin B2, 5.8 times more Vitamin B3 and 1.5 times more Vitamin B5 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.1 times more Vitamin B1, 1.4 times more Vitamin B9 and more Vitamin C than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Boiled California Red Kidney Beans have similar amounts of Vitamin B6 per 14 oz.
• Both Plain Almond Butter no Salt as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Plain Almond Butter no Salt has 5.3 times more Calcium, 3.2 times more Copper, 5.8 times more Magnesium, 6.7 times more Manganese, 3.7 times more Phosphorus, 1.8 times more Potassium, 2 times more Selenium and 3.8 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 40.8 times more Water than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Boiled California Red Kidney Beans have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Plain Almond Butter no Salt has 5 times more Energy, 616.7 times more Fat, 296.6 times more Saturated Fat, 680.3 times more Omega 6 and 2.3 times more Protein than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 4.6 times more Omega 3 than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Boiled California Red Kidney Beans have similar amounts of Carbohydrate and Fiber per 14 oz.
• Both Plain Almond Butter no Salt as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.