Comparing Nutrients in 14 ounces Blanched Almonds VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Blanched Almonds	California Red Kidney Beans	Recommended Dietary Allowance
Energy	80.7% 2342kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	289% 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	57% 74g	183% 237g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	260% 99g	38g per day for Men 19-50 years
Protein	152% 85g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	63% 0.76mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	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	48.6% 194μg	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	628% 94mg	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

	Blanched Almonds	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	94% 937mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	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	163% 13mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	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	273% 1909mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.48% 18g	1.26% 46.6g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 3.2 times more Vitamin B2 and 1.7 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.8 times more Vitamin B1, 2.5 times more Vitamin B5, 3.5 times more Vitamin B6, 8 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Blanched 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 Blanched Almonds vs California Red Kidney Beans:

• Blanched Almonds have 1.2 times more Calcium, 1.7 times more Magnesium, 1.8 times more Manganese and 1.7 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.9 times more Iron and 2.3 times more Potassium than Blanched Almonds.
• Both Blanched Almonds and Raw California Red Kidney Beans have similar amounts of Copper, Phosphorus, Selenium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 1.8 times more Energy, 210.1 times more Fat, 109.8 times more Saturated Fat and 229 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 21 times more Omega 3, 3.2 times more Carbohydrate and 2.5 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Raw California Red Kidney Beans have similar amounts of Protein per 14 oz.
• Both Blanched Almonds as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.