Comparing Nutrients in 14 ounces Blanched Almonds VS Canned low Salt Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Canned low Salt Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Blanched Almonds	Canned low Salt Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	80.7% 2342kcal	11% 321kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	1.55% 0.5g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	45.3% 59g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	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% 0g	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	% 0.12g	% 0g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 7.34g	g per day for Men 19-50 years
Fiber	103% 39.3g	55.4% 21g	38g per day for Men 19-50 years
Protein	152% 85g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Canned low Salt Red Kidney Beans with Liquids	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	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	24.4% 0.32mg	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	25.8% 103μg	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	3.53% 3.18mg	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	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

	Blanched Almonds	Canned low Salt Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	94% 937mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	65% 0.58mg	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	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	50.2% 1.15mg	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	60% 421mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	30.4% 1032mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	31% 464mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	0.48% 18g	8.36% 309g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Canned low Salt Red Kidney Beans with Liquids:

• Blanched Almonds have 1.8 times more Vitamin B1, 10.6 times more Vitamin B2, 7.1 times more Vitamin B3, 2.4 times more Vitamin B5, 1.4 times more Vitamin B6, 1.9 times more Vitamin B9 and 1187.5 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids low Salt.
• While Canned Red Kidney Beans Solids and Liquids low Salt contain more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Canned Red Kidney Beans Solids and Liquids low Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Blanched Almonds vs Canned low Salt Red Kidney Beans with Liquids:

• Blanched Almonds have 8.1 times more Calcium, 7 times more Copper, 2.6 times more Iron, 8.9 times more Magnesium, 6.3 times more Manganese, 4.5 times more Phosphorus, 2.5 times more Potassium, 2.9 times more Selenium and 4.8 times more Zinc than Canned Red Kidney Beans Solids and Liquids low Salt.
• While Canned Red Kidney Beans Solids and Liquids low Salt contain 6.2 times more Sodium and 17.3 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 7.3 times more Energy, 145.9 times more Fat, 31.6 times more Saturated Fat, 149 times more Omega 6, 1.3 times more Carbohydrate, 2.5 times more Sugars, 1.9 times more Fiber and 4.1 times more Protein than Canned Red Kidney Beans Solids and Liquids low Salt.
• While Canned Red Kidney Beans Solids and Liquids low Salt contain 12.8 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds as well as Canned Red Kidney Beans Solids and Liquids low Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.