Comparing Nutrients in 14 ounces Almonds VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Almonds	California Red Kidney Beans	Recommended Dietary Allowance
Energy	79.2% 2298kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	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	65.8% 85.5g	183% 237g	130g per day for Men 19-50 years
Sugars	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	260% 99g	38g per day for Men 19-50 years
Protein	150% 84g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Almonds	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	68% 0.81mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	121% 1.58mg	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	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	678% 102mg	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

	Almonds	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	107% 1068mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	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	184% 14.7mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	173% 3.97mg	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	230% 1607mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	1.26% 46.6g	3700g per day for Men 19-50 years

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

• Almonds have 5.2 times more Vitamin B2 and 1.8 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.6 times more Vitamin B1, 1.7 times more Vitamin B5, 2.9 times more Vitamin B6, 9 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs California Red Kidney Beans:

• Almonds have 1.4 times more Calcium, 1.7 times more Magnesium, 2.2 times more Manganese, 1.3 times more Selenium and 1.2 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.5 times more Iron and 2 times more Potassium than Almonds.
• Both Almonds and Raw California Red Kidney Beans have similar amounts of Copper and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.8 times more Energy, 199.7 times more Fat, 105.6 times more Saturated Fat and 228.2 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 28 times more Omega 3, 2.8 times more Carbohydrate and 2 times more Fiber than Almonds.
• Both Almonds and Raw California Red Kidney Beans have similar amounts of Protein per 14 oz.
• Both Almonds as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.