Comparing Nutrients in 14 ounces Almonds VS Canned Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Canned Red Kidney Beans	25%	7%	68%

Macro Nutrients

	Almonds	Canned Red Kidney Beans	Recommended Dietary Allowance
Energy	79.2% 2298kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	2.24% 0.72g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	2.8% 0.48g	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	65.6% 85.3g	130g per day for Men 19-50 years
Sugars	24% 17.3g	21% 15g	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	0.55% 0.4g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 13.8g	g per day for Men 19-50 years
Fiber	131% 49.6g	57.4% 22g	38g per day for Men 19-50 years
Protein	150% 84g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Canned Red 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	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	NA	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	27.8% 111μg	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	0.88% 0.79mg	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	Canned Red Kidney Beans	Recommended Dietary Allowance
Calcium	107% 1068mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	120% 1.08mg	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	184% 14.7mg	74.4% 5.95mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	66.3% 1.52mg	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	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	32.3% 1099mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	61% 917mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	7.3% 270g	3700g per day for Men 19-50 years

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

• Almonds have 3.1 times more Vitamin B1, 71.1 times more Vitamin B2, 7.9 times more Vitamin B3 and 1.6 times more Vitamin B9 than Canned Red Kidney Beans, Solids.
• Both Almonds as well as Canned Red Kidney Beans, Solids have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 oz.

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

• Almonds have 4.7 times more Calcium, 3.8 times more Copper, 2.5 times more Iron, 9 times more Magnesium, 5.7 times more Manganese, 4 times more Phosphorus, 2.6 times more Potassium, 2.6 times more Selenium and 4.2 times more Zinc than Canned Red Kidney Beans, Solids.
• While Canned Red Kidney Beans, Solids contain 231 times more Sodium and 15.4 times more Water than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 4.7 times more Energy, 47.6 times more Fat, 21 times more Saturated Fat, 102.7 times more Omega 6, 2.3 times more Fiber and 2.7 times more Protein than Canned Red Kidney Beans, Solids.
• While Canned Red Kidney Beans, Solids contain 24.3 times more Omega 3 than Almonds.
• Both Almonds and Canned Red Kidney Beans, Solids have similar amounts of Carbohydrate and Sugars per 14 oz.
• Both Almonds as well as Canned Red Kidney Beans, Solids have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.