Comparing Nutrients in 14 ounces Almonds VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Almonds	Canned Kidney Beans	Recommended Dietary Allowance
Energy	79.2% 2298kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	24% 17.3g	10% 7.34g	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	0.6% 0.44g	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	% 0.67g	% 0g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 7.34g	g per day for Men 19-50 years
Fiber	131% 49.6g	45% 17g	38g per day for Men 19-50 years
Protein	150% 84g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	35.7% 143μg	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	678% 102mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	107% 1068mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	59.5% 0.54mg	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	184% 14.7mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	29% 0.67mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	8.37% 310g	3700g per day for Men 19-50 years

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

• Almonds have 1.8 times more Vitamin B1, 22.3 times more Vitamin B2, 8.8 times more Vitamin B3, 3.4 times more Vitamin B5, 1.9 times more Vitamin B6, 1.2 times more Vitamin B9 and 1281.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Almonds have 7.9 times more Calcium, 7.6 times more Copper, 3.2 times more Iron, 10 times more Magnesium, 13 times more Manganese, 5.3 times more Phosphorus, 3.1 times more Potassium, 4.6 times more Selenium and 6.8 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 296 times more Sodium and 17.7 times more Water than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 6.9 times more Energy, 83.2 times more Fat, 27 times more Saturated Fat, 116.3 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 All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 27.3 times more Omega 3 than Almonds.
• Both Almonds as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.